Tuesday Track Sessions at Paddington
Track coaches Andy Robbins and Andy Reeves organise Serpentine track sessions on Tuesday evenings at Paddington Track.
The coached session starts at 7pm sharp with a 15-20 minute group warm-up consisting of useful dynamic exercises and drills designed to improve your running. It is recommended that everyone jogs perhaps 3-4 times round the track in preparation beforehand - especially useful for those looking for extra mileage. The group is then divided by ability / experience with the more advanced runners tending to cover a greater distance or having shorter recoveries whilst the others tend to do slightly less. Current abilities of participants range from about 33 minute 10Ks through to around 50 minutes for the same 10K distance. 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 on the session itself / its suitability 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 now aiming to provide an endurance base up to Christmas which will be useful for everyone regardless of target distance. There is also a monthly faster session specifically targetting the XCs.
| Date | Session | Recoveries | Notes |
| 22/10 | 5-6 x 1600m @ 10K + 4 x 100m strides | 200m jog throughout | |
| 29/10 | 800 @ 3K, 4-5 x 1200m @ c10K, 3 x 400m @ 3K | 200m jog recovery until the final 400s and then only 100m | Preparation for the following week's Met League XC |
| 05/11 | 7 x 5 mins @ 10K + 4 x 100m strides | 90 seconds jog recovery + 200m jog for the strides | |
| 12/11 | 4-5 x (4 x 500 @ 10K) + 4 x 100m strides | 100m jog recovery between the 500s and 200m between sets | |
| 19/11 | 5-7 x 1600m @ 10K + 4 x 100m strides | 200m jog throughout | |
| 26/11 | 5 x 7 mins @ 10K + 4 x 100m strides | 90 seconds jog recovery + 200m jog for the strides | |
| 03/12 | 4-5 x (3 x 700 @ 10K) + 4 x 100m strides | 100m jog recovery between the 700s and 200m between sets | |
| 10/12 | 3 mins @ 3K, 4 x 5 mins @ c10K, 2 x 2 mins @ 3K | 60 seconds throughout | Preparation for the following week's Met League XC |
| 17/12 | TBC but it will be entertaining with a touch of competitiveness! | ||
| 24/12 | No session | ||
| 31/12 | No session | ||