Dear all,
Here is the 2nd 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 2: 17/02/2025 – 24/03/2025
Block focus: Building 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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17/02/2025
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24/02/2025
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03/03/2025
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10/03/2025
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17/03/2025
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24/03/2025
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Session
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3-4 x 1km followed by 200m repeats for 25 mins.
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Fartlek session – mixed pace for 25mins.
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300m on/100m off, 600m on/200m off for 25mins. Alternating between 5k and HM race pace on efforts.
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300m parlauf in pairs. 2 x 12min.
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7/8 x 600m reps. 200m recovery.
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Overs and unders for 25mins. 1min at faster pace, 1min at easy pace. Faster pace is quick Parkrun/5k effort.
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Notes
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1km repeats at HM pace, 200m at mile pace.
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Recoveries at a light jog or walk.
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After completing their 300m, runners jog back 100m to tag their partner.
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Consistency is key. No faster than 10k race pace.
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Start easy.
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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