Monday Night Track Sessions 2024 – Block 8

Club Events
Dear all,
 
Here is the 8th block of Monday night sessions for 2024. 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: 21/10/2024 – 25/11/2024
Block focus: Maintaining speed endurance 
 
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Date
21/10/2024
28/10/2024
04/11/2024
11/11/2024
18/11/2024
25/11/2024
Session
400m (mile pace), 60s rest 4x800m (5k pace), 90s rest 400m (mile pace), 60s rest 200m (flat out)
Down the ladder: 1200m, 1000m, 800m, 600m, 400m, 200m. 200m recoveries. 
Run easy for 30 seconds, kick up the pace to what feels like a moderate effort for 20 seconds, and sprint for 10 seconds. Immediately repeat the cycle four more times, cycling through continuously for five minutes. 2 mins rest Repeat 3 more times
700s Run 700m, walk 100 recovery Repeat for 25 mins
4x400m, 45 s 
2 min rest 
1x 800m 
2 min rest
4x400m, 45s
1 mile time trial, followed by 200m parlauf in groups of 3 for the remainder of the session 
Notes
Aim for a consistent pace on each of the 800s
Anyone completing within 25mins can run optional extra 200m reps.
The Easy 30s should not be a recovery or warm up pace, but more like half marathon pace
Aim for a 10k pace as the recovery is a little short
2nd set of 400s should be at the same pace or faster than the first set.
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