Dear all,
Here is the 3rd block of Monday night sessions for 2025. 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 3: 31/03/2025 – 05/05/2025
Block focus: Maintaining speed endurance
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Week 1
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Week 2
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Week 3
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Week 4
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Week 5
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Week 6
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Date
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31/03/2025
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07/04/2025
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14/04/2025
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21/04/2025
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28/04/2025
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05/05/2025
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Session
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Downward Pyramid.
1 min easy.
4min hard, 1 min easy
4min hard, 1 min easy
3min hard, 1 min easy
3min hard, 1 min easy
2min hard, 1 min easy
2min hard, 1 min easy
1min hard, Recover.
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600m hard with 200m recovery. For c.25mins.
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Upward Pyramid.
1min easy.
1min hard, 1min easy
2min hard, 1min easy
2min hard, 1min easy
3min hard, 1min easy
3min hard, 1min easy
4min hard, 1min easy
4min hard, Recover.
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NO COACHED SESSION – 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 30 minutes |
Option 1: 1M time trial followed by 200m parlauf in 3’s
Option 2: Timed 5k.
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NO COACHED SESSION – BANK HOLIDAY
Athletes can do following session independently.
Overs and unders – Alternating between 1min hard then 1 min easy for 25 mins.
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Notes
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Hard pace should be at 3k-5k pace. Recoveries should be a VERY slow jog or walk.
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600 pace should feel ‘hard’ c. 3k-5k pace. Recoveries should be a VERY slow jog or walk.
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Hard pace should be at 3k-5k pace. Recoveries should be a VERY slow jog or walk.
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Easy reps = 4/5 effort, Hard reps = 7/8 effort
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Fast pace is quick – Parkrun/5k effort.
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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