Thursday Track Sessions at Battersea
Sessions to help build speed endurance for 10 mile to marathon and triathlon
Beate Vogt, Nicola Barberis and a team of coaches lead the sessions preparing athletes for race distances of 10k, 10 miles , half marathon, marathon and triathlons. The sessions are geared around building speed endurance and are open to anyone aiming for a long race, although you should be running several times a week before adding speed sessions to your training plan.
During spring and summer, our sessions will aim to work mainly on your VO2Max and we will run at a faster pace than during the cold, winter months. Our sessions will help you to improve your speed and to prepare you for your summer races. Each week we start with a warm-up jog followed by a set of warm-up exercises and some drills to improve running technique and efficiency. The session normally ends with a cool-down jog and some stretching exercises.
Sessions vary every week and include interval sessions at paces which can vary from 3-5K to lactate threshold. For track sessions we meet at the start/finish line, for sessions in the park we meet at the front entrance to the track, in either case we start at 7:00. For sessions in the park you do not need to pay for the track, if you need the changing rooms you can pay just to use them. Please store bags in the lockers in the changing rooms or make alternative arrangements, the coaches are not able to guard them during the session. Also, don't forget your stopwatch and to wear bright running gear, especially when the session is in the park.
(In the IAAF Standard Representation of Training Sessions, paces are in round brackets, rest times in square brackets. LT denotes lactate threshold pace.)
| Date | Session | Objective | Track or Park |
7 May | 5-6 x 1k at 10k/5k pace, 60-90 sec rec | Speed endurance | Park |
14 May | Accelerations: 4-6x {600m (10K) 400m (5K) 200m (3K) [90sec] } | Acceleration | Track |
21 May | 10min@LT pace followed by structured Fartlek on undulating course | Mixed paced session including work in groups at various speed | Park |
28 May | (Flat) Pyramid: 400m, 600m, 800m, 1000m, 1000m, 800m, 600m, 400m (5K) [90sec throughout] | Flat pyramid session | Track |
4 June | NO SESSION: Assembly League | ||
11 June | 2x6 mins at T pace (60 secs) 4-5 x 800 at 3/5k pace (60-90 secs) + 2x 6 mins at T pace | Session at different paces to work different energy systems | Park |
18 June | 3x {4x300m} (first set at 3k pace with 100m recovery jog, second set at 1500m pace with 100m recovery jog, third set at 400m pace with 2min recovery) 2 minutes between sets | Session at fast pace to work your anaerobic threshold | Track |
25 June | 1 x Balke Test (Warm up then 15 minute time trial to help measure VO2 max and improvements throughout the season) | Test your fitness | Track |
2 July | 10min@LT pace followed by structured Fartlek on undulating course | Mixed paced session including work in groups at various speed | Park |
9 July | 10min@10k + 20 min@5k with in groups | Mixed paced session including work in groups with teams of 2 or 3 | Track |
16 July | NO SESSION: Club Championship Race |
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23 July | 5-6 x 1k at 10k/5k pace, 60-90 sec rec | Speed endurance | Park |
30 July | Accelerations: 4-6x {600m (10K) 400m (5K) 200m (3K) [90sec] } | Acceleration | Track |
6 Aug | 10min@LT pace followed by structured Fartlek on undulating course | Mixed paced session including work in groups at various speed | Park |
13 Aug | (Flat) Pyramid: 400m, 600m, 800m, 1000m, 1000m, 800m, 600m, 400m (5K) [90sec throughout] | Flat pyramid session | Track |
20 Aug | 2x6 mins at T pace (60 secs) 4-5 x 800 at 3/5k pace (60-90 secs) + 2x 6 mins at T pace | Session at different paces to work different energy systems | Park |
27 Aug | 3x {4x300m} (first set at 3k pace with 100m recovery jog, second set at 1500m pace with 100m recovery jog, third set at 400m pace with 2min recovery) 2 minutes between sets | Session at fast pace to work your anaerobic threshold | Track |
3 Sept | 10min@LT pace followed by structured Fartlek on undulating course | Mixed paced session including work in groups at various speed | Park |
10 Sept | 1 x Balke Test (Warm up then 15 minute time trial to help measure VO2 max and improvements throughout the season) | Test your fitness | Track |
17 Sept | 10min@10k + 20 min@5k with in groups (relays) | Mixed paced session including work in groups with teams of 2 or 3 | Track |
Sessions are subject to change