Dear all,
Here is the 6th block of Monday night sessions for 2024 (ooppps I forgot to send out block 5!). If you’re training for a race, striving for a PB or just want to improve your fitness then attending just 1 speed session a week can really help. Whatever your reason then we’d love to see you at a Monday night track session. Sessions start at 7:30pm and are at Tonbridge School Athletics Track (TN10 3AD).
Block 6: 29/07/2024 – 02/09/2024
Block focus: Maintaining fitness
|
|
Week 1
|
Week 2
|
Week 3
|
Week 4
|
Week 5
|
Week 6
|
|
Date
|
29/07/2024
|
05/08/2024
|
12/08/2024
|
19/08/2024
|
26/082024
|
02/092024
|
|
Session
|
Scream if you want to go faster400m @ 5k Pace, 200m @3k Pace, 200m @ 1k Pace – then 200m Walk Recovery up and down the finish straight.
for c 25 Mins |
Mini repeating pyramid: 600, 400, 200, 400, 600 and repeat for 25 mins (200m recoveries)
|
Round and Round.
400m in lane 1 (200m recovery). (note the time)
400m in lane 2 (200m) – in same time.
400m in Lane 3 (200m) – same time
400m in Lane 4 (200m) – same time
400m in Lane 5 (200m) – same time
400m in Lane 5 (200m) – same time
400m in Lane 4 (200m) – same time
400m in Lane 3 (200m) – same time
400m in lane 2 (200m) – same time.
|
600m repeats with 200m WALKING recovery. Pace c.5km. For c25 minutes.
|
NO SESSION as bank holiday
Athletes can do following session independently.
Bob’s 1,2,3 – 1 min Easy, 1 min Hard, 2 min Easy, 2 min Hard, 3 min Easy, 3 min Hard.. Repeat for 25 mins
|
1 mile time trial, followed by 200m parlauf in groups of 3 for the remainder of the session
|
|
Notes
|
5k pace approx. 7/10 effort level, 3k pace approx. 8/10 effort level, 1k pace approx. 9/10 effort level.
|
Increase your pace as the rep distance decreases.
|
|
7-8/10 effort level
|
Easy reps = 4/5 effort, Hard reps = 7/8 effort
|
If running independently after your 1mile TT, continue to run rolling 200s for 15 mins
|
Speed sessions are beneficial to all runners even if you are not targeting a race or event, as they help improve your endurance as well as your speed and they are quite sociable too. We cater for all abilities and paces and can adapt sessions to suit, so please do come and give a Monday session a try if you haven’t before.
If you can’t make it on a Monday evening feel free to run the session independently. If you don’t have access to a track or a route/area where you know the distances you can do interval work based on time. Or alternatively you can do hill sprints or fartlek sessions. If you’d like any guidance on other sessions you can do during the week please do feel free to chat to the coaches.
If you have any feedback we’d love to hear it.
If you have any questions please do not hesitate to get in touch with me or one of the other coaches.
Kind regards
Sonja