Sessions Here
Track Sessions
Road Sessions
- 3x 10 mins (2 mins recovery)
- 4x 10 Mins (2 mins recovery)
- 2x 4 mile (3 mins recovery)
- Loop around Bedford Park, includes 4x cemetery hills.
- Pete's Loop
- Modified loop around Bedford Park
- KKS (Kev's Killer Session)
- 1.6m around Rowallen Drive
- Usually 4-6 sets with 2 mins recovery
- 1k reps
- 6-8 reps run both sides of the river at the Embankment
- 3m, 2m, 1m
- Usually run 19 mins, 13mins and 6 mins
- Threshold runs
- Continuous
- Usually out and back, slightly longer first half for a faster return
- Mixed pace
- MP +10, MP, MP-10
- Gainsborough Loops
- Hill work around Gainsborough Rd, includes cemetery hill (sometimes doubled)
- 8x 3 mins
- 8x 5 mins
- 10x 3 mins
- 6x 6 mins
- 14x 400m
- usually around Priory Park, summertime.
Track Sessions
- 12x 400 (5k pace) / 400 (MP), no recovery
- As it says, one continuous run.
- 6x 1000m
- 6k of fast paced track running
- 1000m at about 5k pace
- 200m slow recovery
- 3x 1600, 3x 1000, 3x 400.
- 9k of fast paced track running
- Warmup - 1-2 miles of slow running
- 200m in 1min recovery between 1600m set
- 400m in 3 min recovery between 1000m set
- 200m slow jog recovery between 400m set
- 1600m at 6:20/mile = Threshold
- 1000m at 5:40/mile = Slightly faster than 10k
- 400m at ****/mile = just fast but even paced
- 3x (3x500) 1 min/100m recovery and 1 (5x300) 45secs/in-field recovery.
- 6 k of fast paced running
- 1000, 800, 600 x2 (with 200m or 80 secs recovery).
- To be updated
- Bondarenko - The 'mother' of all training sessions. (see for yourself)
- 3 to 6 sets in various combinations, e.g 2/2/1, 3/2/1, 2/2/
- Marathon pace stays the same throughout
- 400m at 5k pace
- 400m at marathon pace (MP)
- 300m at 1500m pace
- 300m MP
- 200m at 800m pace
- 200m at MP
- 100m sprint
- 100m at MP
- Then either follow on with the next set or the recovery lap
- Recovery lap - 400m in 3 mins as recovery
- 1200/1000/800, 1200/800/800, 1000/800/800 (200 recoveries).
- 1000, 800, 800 x3 (with 200m recoveries).
