Monday Track Sessions at Paddington
Track coach Laura Fountain with run leader Laura Stewart organise this foundation track session for Serpentine seniors on Monday evenings at Paddington Track.
These sessions are aimed at those who are new to structured interval training and want to improve their speed and endurance. They’re designed for foundation level runners who can comfortably run for 30 minutes (e.g. 2 parks) and would expect to take more than 48 minutes to run a 10k. As well as interval training on the track, sessions will also include running drills and some strength exercises designed to improve your running.
By coming to these sessions you will be able to:
- get comfortable training on an athletics track
- improve your pacing
- develop different running speeds
- improve your running form, strength and mobility.
Location: Paddington Track. Lockers and free changing rooms are available by reception. There is no track fee for this session.
Start: 7:00pm. The session will be finished by 8:15pm.
Contact: Laura Fountain
Full details of the programme are below and are also sent to the Run Training mailing list each week. Newcomers to structured training may want to check they have their email preferences to ensure they receive these emails.
Sessions
These sessions are designed help you get round your first 10k comfortably or improve your 10k PB. We suggest you use the Regents Park 10k on Sunday 6 December as a goal race.
You’re encouraged to supplement these sessions with the Wednesday night 2½ or 3 Parks run and the club handicap.
| Date | Main Session | Recovery/Notes |
| 19/10 | 4x100m strides, 5x5min @ ~5k pace | 100m slow jog between strides, 2 min slow jog |
| 26/10 | Pyramid session, 2+4+6+8+6+4+2 min effort | 2 min slow jog |
| 2/11 | 10 min steady, 6-8 x 400m | 3 min after 10 min, 100m between 400m |
| 9/11 | 4x100m strides, 6x4 mins @ 5k pace | 100m slow jog during stride, 2 min slow jog |
| 16/11 | 10 min gradually getting faster, 3x1k @5k pace | 3 min after 10 min, 2 mon between 1k |
| 23/11 | Inverse pyramid, 8+6+4+6+8 min effort | 2 min slow jog |
| 30/11 | 4x100m strides, 5x5 mins @ 10k pace | 100m slow jog between strides, 2 min slow jog between 5 mins |