Tuesday Track Sessions at Paddington
Track coaches Malcolm, Andy and Andy organise Serpentine track sessions on Tuesday evenings at Paddington Track.
The coached session starts at 6.50pm with a 20 minute group warm-up consisting of useful dynamic exercises and drills designed to improve your running. Ideally, you will also have jogged 4 times round the track beforehand. The group is then divided by ability and experience with the more experienced runners tending to cover more distance or having shorter recoveries whilst the other tend to do slightly less. Current abilities range from 31 minute 10Ks through to around 50 minutes and there are always people there of the same ability to run with. Further information about what to expect and how to interpret the session descriptions.
The workouts usually finish by 8.00pm. Track use is currently free.
More details or more personalised advice can be gained by emailing the Paddington Coaches.
Full details of the programme are below and are also sent to the mailing list each week.
Sessions
These are moving towards providing useful workouts for those starting to target longer road races over the autumn period. There will be shorter / sharper options available for those still racing on the track.
| Date | Session | Recoveries | Notes |
| 16/07/13 | 2 x (5-6 x 400 @ 3K) | 100m jog recoveries between 400s, 2-3 mins jog recoveries between sets | Focus on consistent laps times throughout |
| 23/07/13 | 5 x 1K (alternating between 5 & 3K pace) + 4 x 200m @ 1500m | 200m jog (90sec -2mins) recoveries between 1Ks, 1 lap jog recovery and then 200m jog recoveries between 200ms | Transition into longer repetitions for autumn |
| 30/07/13 | 5 x (1200m @c5K + 300m @ 3K) | 100m jog between 1200 & 300s, 200m jog (2mins) recoveries between sets | |
| 06/08/13 | 8-9 x 1K @10K (4th / 8th @ 5K) | 200m slow jog recoveries (approx 75 - 90 secs) throughout | Faster runners to run 9 x 1K and the 3rd / 6th / 9th are @ c5K pace |
| 13/08/13 | 7-8 x 500m @ 3K, 4 x 200 @ c 1500 | 100m walk between 500s, 1 lap easy running, 200m jog recoveries between 200s | |
| 20/08/13 | 6-7 x (1K @ 10K, 300m @ 5K) | 100m jog recovery between 1K & 300m (approx 45-60 secs), 200m slow jog recoveries (approx 90 sec - 2 mins) between sets | |
| 27/08/13 | 2 x (2K + 1K + 1K) all @ 10K | 100m slow jog recovery between 2K & 1Ks (reducing in time), 200m slow jog recovery (2-3 mins) between sets | Faster runners to do 1200m instead of 1K |
| 03/09/13 | 2 x (5-6 x 400 @ c3K) | 100m sloW jog recoveries between the 400s, 400m jog between sets | Slightly slower than 3K to help with the taper towards the club 10K |