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Thursday Training Session 

From the 1st March, we will be trialling a new set up to the Thursday Sessions. They are aimed at improving speed over the 5k to 10k distances which along with long runs will build up speed in 10 mile and half marathon distance. 

We are going to incorporate Scott's drill session into the Thursday speed work session as the exercises are great for running form and are also a good warm up. Scott's session will  continue to start at 6.30 with West 4 members welcome to get there for 6.30 or as soon as they can make it (no charge).  If you want to do your own warm-up, then just come to the field at 7.20 for the training session.
 
The running part of the session will start about 7.20 after this warm-up.
 
Warm Up
18.30 - 19.20 Roko Field for Scott’s Drills/warm up session
19.20 - Everyone meets in the Roko field and the running session starts from here.

MAY - JULY SESSIONS

DATE SESSION SETS RECOVER PLE  WEEKEND RACES
MAY          
6th May Summer Handicap        
     
13th May Time Trial & Speed Session - FIELD Richmond 1/2
  Time Trial (1,000m x1) and (300m x 1) 10 mins Hard  
5 x 800m  1'30 secs 90%
   
20th May The Field Green Belt 
  10 x 300 m 1 min 30 Hard Jersey 1/2
     
27th May Barnes/Hammersmith Loop
  10 mins hard x 2 sets 5 mins jog/walk 3K pace 
Starting point: The Sun Inn, Barnes      
 
           
JUNE          
3rd June Summer Handicap    
   
10th June The Field
  30 x 30 secs 30 secs 3K pace   
   
17th June Richmond 10K
Not Racing -> Chiswick Bridge  
  10 x 400 m 2 mins Hard
   
If Racing -> The Field
  1K -> race rhythm x 3 sets 1 min  10K pace
600m -> 200m race pace/rhythm 3 mins  
            -> 200m quicker
            -> 200m quicker again!
4 x 150m  x 1 set   Fast, smooth
24th June       Runnymede Relay
Not Racing -> The Field  
  12 x 300 m 1 min  
If Racing -> The Field  
  1K -> race rhythm x 1 set 1 min  10K pace
600m -> 200m race pace/rhythm x 3 sets 3 mins  
            -> 200m quicker
            -> 200m quicker again!
  4 x 150m  x 1 set   Fast, smooth
           
JULY          
1st July Summer Handicap    
     
8th July 500 m x 5 sets 30 secs HARD!!!  
  200 m 10 mins active recovery. Walking/jogging    
       
15th July 6 x 800 m 1 min 30    
       
22nd July Elmbridge 10K
Not Racing -> Barnes/Hammersmith Loop  
  10 mins hard x 2 sets 5 mins jog/walk 3K pace 
  Starting point: The Sun Inn, Barnes      
If Racing -> The Field
  1K -> race rhythm x 1 set 1 min  10K pace
600m -> 200m race pace/rhythm x 3 sets 3 mins  
            -> 200m quicker
            -> 200m quicker again!
4 x 150m  x 1 set   Fast, smooth

*PLE = Perceived Level of Effort.

 

 
 

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