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 8.00pm. 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 and spring road races and the cross-country season.
| Date | Session | Recoveries | Pace/Notes |
| 08/01/13 | 600m, 1800m, 600m, 1800m, 600m (for less experienced runners: 600m, 1400m, 600m, 1400m, 600m) | 2 minutes recovery | 5k pace |
| 15/01/13 | 6 or 7 x Yasso 800s | Jog recovery 400m in a time that is not more than the effort run | Marathon related pace |
| 2 x 1000m, 3 x 600m, 4 x 300m | 2 mins recovery | 5k pace with 300s run faster | |
| 22/01/13 | Session cancelled: bad weather | ||
| 29/01/13 | 8 laps at your marathon pace, 8 laps at your half marathon pace, 4 laps at 10k pace, 2 laps at 5k pace, 1 lap at 3k pace. | Continuous run | Don't start too fast or you won't be able to speed up. The pace increases 4 seconds per increment |
5 x 400m at 5k pace. Reducing recoveries of 60, 45, 30, 15 secs. | Jog fwd 200m after efforts | ||
| 05/02/13 | 7 or 8 x Yasso 800s | Jog recovery 400m in a time that is not more than the effort run | Marathon related pace |
| 5 mins at 5k pace, 5 mins at 3k pace, 5 mins at 5k pace, 5 mins at 3k pace. | Continuous run | 4 seconds per lap differential between 5k and 3k paces | |
| 12/02/13 | 5 x 1600m | 90 secs recovery | First 4 efforts at your 10k pace. 5th effort at your 5k pace (i.e. 4 secs per lap faster). |
| 3 x 1000m, 3 x 400m, 3 x 200m | Jog forward 200m after efforts | 5k pace with 200s run faster | |
| 19/02/13 | 5 x (1200m at 10k pace immediately followed by 300m fast) | 2 mins jog recovery between sets | |
| 3 x (5 x 400m) | 100m jog between efforts and 2 laps jog between sets | Efforts 1, 3, 5, at 5k pace. Efforts 2 and 4 at 3k pace | |
| 26/02/13 | 6 x 800m. Alternate 200m splits vary by 2 secs within overall effort (e.g. 40, 38, 40, 38 secs) | 75 secs recovery | Initial 200m partial split at 5k pace |
| 05/03/13 | 7 or 8 Yasso 800s | Jog recovery 400m in a time that is not more than the effort run | Marathon related pace |
| 6 x 400m with reducing recoveries 60, 45, 30, 20, 15 secs 1 x 1600m 5 x 200m with 30 secs recovery | Jog fwd 200m after efforts | 5k pace with 200s run faster | |
| 12/03/13 | 1 x 3200m at 10k pace with 3 mins recovery 4 x 800m at 5k pace with 90 secs recovery 1 x 3200m at 10k pace | ||
| 4 x (2 mins fast, 2 mins slow). Then 8 x (1 min fast, 1 min slow) | Continuous run | Fast efforts at 5k pace. Slow efforts at half marathon pace (i.e. as steady pace and not a slow jog) | |
| 19/03/13 | 5 x (1200m + 300m) | 90 secs recovery after 1200m and 3 mins jog between sets | 1200s at 10k pace. 300s run hard |
| 8 x 3 mins | 60 secs recovery | Within each rep run 90 secs at 5k pace and 90 secs at 3k pace | |
| 26/03/13 | 2 x 1000m, 3 x 600m, 4 x 300m | 2 mins recovery | 5k pace but 300s run faster |
| 02/04/13 | 8 or 9 x Yasso 800s | Jog recovery 400m in a time that is not more than the effort run | Marathon related pace |
| Pyramid: 300m, 400m, 600m, 800m, 600m, 400m, 200m | 2 mins recovery | 3k pace | |
| 09/04/13 | 600m, 1800m, 600m, 1800m, 600m | 2 mins recovery | 5k pace |
| 3 x (600m + 300m) | Jog fwd 100m after 600m and 200m after 300m | 3k pace | |
| 16/04/13 | 4 x 5 mins | 3 mins jog recovery | 5k pace |
| 3 x (800m, 600m, 150m) | 2 mins rec and 1 lap jog between sets | 3k pace |