Tuesday Track
Tuesday Track sessions take place at Battersea Park Millennium Arena. The track charges £3.20 which includes use of the showers and changing rooms.
- Please be warmed up for the session
- When on the track running please keep in unless overtaking
- When you are finishing a rep please clear the track immediately
| TUESDAY |
| Date |
Sessions |
Recovery |
Pace (Guide only) |
| 01/06/2010 |
1600m easy, 800m x 6, 1600m |
90secs |
Working hardest in 800's, high HR |
| 08/06/2010 |
[800m, 400m, 200m] x 5 |
50secs, 2 mins between sets |
High Zone 4/5 HR on each rep |
| 15/06/2010 |
2000m x 4 |
2mins |
10k race pace or slightly quicker if feeling strong |
| 22/06/2010 |
2000m easy, 5 x 1k |
90secs |
Aim to hit a 5k PB over 1K's |
| 29/06/2010 |
2000m x 2, 10 x 200m |
150m walk |
2k's medium/fast then 200's at full speed, good recovery |
| 06/07/2010 |
3000m, 1600m easy, 3000m |
2mins |
3k's hard with 1600m as recovery |
| 13/07/2010 |
1600m easy, 14 x 400m |
60secs |
400's hard and high 4/5 HR zone |
| 20/07/2010 |
[1600m, 1200m, 800m, 400m] x 2 |
90/60secs, 3mins between sets |
Varied on distance, trying to hit HR zone 4 by end of rep |
| 27/07/2010 |
1200m easy, 6 x 800m, 5 x 200m |
90secs, 200m walk |
800's key part of session, hard. 200m's fast striding |
| 03/08/2010 |
1200m medium pace, 4 x 600m, 3 x 1200m |
90secs, 60secs |
10k race pace for 1200's, speeding up for 600's |
| 10/08/2010 |
800m medium pace, 3000m, 5 x 800m |
3mins, 90secs |
3K is the hard part, full pace. 800's medium/hard |
| 17/08/2010 |
400, 800, 1200, 2000, 1200, 800, 400 (optional 200's to finish) |
45, 45, 60, 90, 120, 90, 60, 45secs |
Varied on distance, trying to hit high 3/4 HR zone by end of rep |
| 24/08/2010 |
6 x 1000m (optional 60m sprints to finish) |
2mins, walk back |
Close to 5K race pace and sprinting |
| 31/08/2010 |
1600m easy, 800m x 6, 1600m |
90secs |
Working hardest in 800's, high HR |
| 07/09/2010 |
[800m, 400m, 200m] x 5 |
50secs, 2 mins between sets |
High Zone 4/5 HR on each rep |
| 14/09/2010 |
2000m x 4 |
2mins |
10k race pace or slightly quicker if feeling strong |
| 21/09/2010 |
2000m easy, 5 x 1k |
90secs |
Aim to hit a 5k PB over 1K's |
| 28/09/2010 |
2000m x 2, 10 x 200m |
150m walk |
2k's medium/fast then 200's at full speed, good recovery |
| 05/10/2010 |
3000m, 1600m easy, 3000m |
2mins |
3k's hard with 1600m as recovery |
| 12/10/2010 |
1600m easy, 14 x 400m |
60secs |
400's hard and high 4/5 HR zone |
| 19/10/2010 |
[1600m, 1200m, 800m, 400m] x 2 |
90/60secs, 3mins between sets |
Varied on distance, trying to hit HR zone 4 by end of rep |
| 26/10/2010 |
1200m easy, 6 x 800m, 5 x 200m |
90secs, 200m walk |
800's key part of session, hard. 200m's fast striding |
| 02/11/2010 |
1200m medium pace, 4 x 600m, 3 x 1200m |
90secs, 60secs |
10k race pace for 1200's, speeding up for 600's |
| 09/11/2010 |
800m medium pace, 3000m, 5 x 800m |
3mins, 90secs |
3K is the hard part, full pace. 800's medium/hard |
| 16/11/2010 |
400, 800, 1200, 2000, 1200, 800, 400 (optional 200's to finish) |
45, 45, 60, 90, 120, 90, 60, 45secs |
Varied on distance, trying to hit high 3/4 HR zone by end of rep |
| 23/11/2010 |
6 x 1000m (optional 60m sprints to finish) |
2mins, walk back |
Close to 5K race pace and sprinting |