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Clapham Chasers Running & Triathlon Club

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

 

 

 


 

 

 
 
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