Tuesday Track Sessions at Paddington
Track coaches Malcolm, Gowan and Andy organise Serpentine track sessions on Tuesday evenings at Paddington Track.
The coached sessions start at 6.50pm with a 15 minute warm-up. Ideally, you will also have jogged 4 times round the track before the group warm-up starts. Further information about what to expect and how to interpret the session descriptions. The workouts usually finish by 7.50pm. Track use is currently free.
Full details of the programme are below and are also sent to the mailing list each week.
Sessions
These are currently based around preparing for winter road races and the cross-country season.
| Date | Session | Recoveries | Pace/Notes |
| 30/10/12 | 6 x 1500m | Jog fwd 100m in 60 seconds | 10k pace |
| 30/10/12 | 1 x 1000m + 3 x (600m, 400m, 200m) | 90 secs rec after 1k and between efforts. 3 mins between sets | 1k at your 5k pace. Other efforts at 3k pace |
| 06/11/12 | 6 x 1200m + 6 x 200m | 75 secs rec after 1200s. 2 mins after 200s | 1200s at 10k pace. 200s at 3k pace |
| 06/11/12 | 5 or 6 x (600m + 300m) | Jog fwd 100m after each 60m and 200m after each 300m | 600s at 5k pace. 300s at 3k pace. |
| 13/11/12 | 5 x (1000m, 400m, 200m) | 90 secs throughout | 10k pace but 200s run faster |
| 13/11/12 | 6 x 800m | 2 mins rec | First 400m at 5k pace, second 400m at 3k pace (i.e. 4 secs per lap quicker) |
| 20/11/12 | 5 x (6 mins + 1 min) | 60 sescs rec after 6 mins and 2 mins rec after 1 min | 6 mins at 10k pace. 1 mins run fast |
| 20/11/12 | 4 x (700m, 500m, 300m) | 2 mins rec after 700m, 75 secs after 500m, 3 mins after 300m | TARGET 5k pace |
| 27/11/12 | 2000m, 1600m, 1200m, 800m, 400m | 200m jog recovery | 2000m at 10k pace. Other efforts at 5k pace |
| 27/11/12 | 4 x (1000m + 400m) | 45 secs after 1000m and 3 mins between sets | 1k at 5k pace. 400s at 3k pace. |