Dear all,
Here is the 7th block of Monday night sessions for 2024. If you’re training for a race, striving for a PB or just want to improve your fitness then attending just 1 speed session a week can really help. Whatever your reason then we’d love to see you at a Monday night track session. Sessions start at 7:30pm and are at Tonbridge School Athletics Track (TN10 3AD).
Block 6: 09/09/2024 – 14/10/2024
Block focus: Building speed endurance
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Week 1
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Week 2
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Week 3
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Week 4
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Week 5
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Week 6
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Date
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09/09/2024
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16/09/2024
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23/09/2024
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30/09/2024
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07/10/2024
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14/10/2024
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Session
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6 x 800m @ 5km race pace. 7/8 out of 10 effort. 200m WALK recoveries
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4 x (5 mins @ 5k pace, 2min slow recovery). Marking distance covered in 5 mins.
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Bob’s 2,4,6 – 200m easy, 200m hard, 400m easy, 400m hard, 600m easy, 600m hard. Repeat for 25 mins.
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4 – 5 x 1000m @5k pace, 200m jog recoveries
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300m parlauf in pairs – 2 x 12min with 3min rest in-between sets.
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1 mile time trial, followed by 200m parlauf in groups of 3 for the remainder of the session
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Notes
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Aim to maintain a consistent pace across all reps
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Rep consistency is key. First and last reps should be the same time. Ensure your recoveries are slow so that you can run the reps hard.
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Easy reps = 4/5 effort – slow jog or walk.
Hard reps = 7/8 effort
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All reps to be run at a consistent pace
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The runner who has just finished their rep jogs back 100m to meet their partner.
Reps should be hard (8 or 9 out of 10). |
If running independently after your 1mile TT, continue to run rolling 200s for 15 mins
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Speed sessions are beneficial to all runners even if you are not targeting a race or event, as they help improve your endurance as well as your speed and they are quite sociable too. We cater for all abilities and paces and can adapt sessions to suit, so please do come and give a Monday session a try if you haven’t before.
If you can’t make it on a Monday evening feel free to run the session independently. If you don’t have access to a track or a route/area where you know the distances you can do interval work based on time. Or alternatively you can do hill sprints or fartlek sessions. If you’d like any guidance on other sessions you can do during the week please do feel free to chat to the coaches.
If you have any feedback we’d love to hear it.
If you have any questions please do not hesitate to get in touch with me or one of the other coaches.
Kind regards
Sonja