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Tuesday Track

Start Time - 19:15 (some will be warming up from 19:00)

Meeting point - 200m line, just inside the track 

Tuesday Track sessions take place at Battersea Park Millennium Arena. The track charges £4.40 which includes use of the showers and changing rooms (lockers £1 coin refunded).

  • Please be warmed up for the session
  • When running on the track please keep single file in lane 1 unless overtaking
  • When you are finishing a rep please clear the track immediately

 

The session:

Tuesday sessions are slightly shorter rep sessions and we generally keep most reps less than 1 mile. 

We also cover slightly more distance on the Tuesday session so it really is a good tough session for those really looking at improving and building on their speed.

Most sessions are loosely based on V02max speed. I.e. your 3km pace. This session will improve you bodies ability to transport oxygen which is then used to break down fuels which ultimately control your energy and pace.

Training Phases:

Clapham Chasers aim to provide not just varied training sessions but also training progression based on typical competition seasons. To support this we have broken the track training calendar down into phases, with each phase developing towards the peak of that season. If you don't happen to be training for a race that phase was designed for don't worry, just adapt the speed and repetitions to suit your focus. You can always ask our advise on our Facebook page. The phases are:

- August to mid October: Shorter distance, 10K & Half Marathon

- Mid October to December: Cross Country

- January to end March: Half Marathon & Marathon

- April to end July: Road & Track Running


2018 Half Marathon & Marathon Training Block


The below sessions are generally intended for those training towards a half marathon and a marathon but can be adapted for shorter distances too. 
Some marathon sessions are shorter as the track session has a sharpening and speed focus, therefor marathon runners do a shorter session as they need to recover quickly to manage the higher overall mileage, tempos sessions, Sunday long-run's and MP work. 
For the half marathoners (or shorter distances) with the lower mileage and a shorter Sunday long run the sessions will be a key focus and overload for the week. 
PHASING: The first two blocks support the base building cycle in preparation for a March / April goal race. The third block builds on you base with some longer repetionings to build pace over distance. The final block is shorter speedwork to help sharpen your pace before the actual race.
Yasso's explained:
Mara: Yasso 800s @ your target marathon time in mins and secs (e.g. 3'20 marathon target would do each 800m in 3:20)
HM: As above but you can aim for your half-marathon time doubled (e.g. 1:20 half = 2:40 reps)


BLOCK 1 - BASE BUILDING PHASE 1  
19/12/2017 800/1200/1600/1200/800 Vary pace between 5k race pace to 10k race pace.
26/12/2017 NO SESSION Suggest doing a fun Parkrun event over the Christmas period.
02/01/2018 4 x mile off 90s HM: 10k race pace
Marathon: HM race pace
09/01/2018 8 x 800, off 90s HM: HM Yasso 800's (see above)
Mara: Yasso 800's (see above)
16/01/2018 5 x 1km, off 90s All: VO2 max session to be done at target 5k pace
Note your times for next similar session 
BLOCK 2 - BASE BUILDING PHASE 2  
23/01/2018 2 x 1200/800/400/200m Starting at 10K race pace, progressively quicker
30/01/2018 12 x 400m, off 60s HM: Hard 400m repetitions
Marathon: Quicker than 5k race pace, but not all out
06/02/2018 10 x 800, off 90s HM: HM Yasso 800's (see above)
Marathon: Yasso 800's (see above)
13/02/2018 4 x 2k, off 80s HM: 10k to HM race pace
Marathon: HM to Marathon race pace
20/02/2018 5 x 1km, off 70s All: VO2 max session to be done at target 5k pace
Note your times for next similar session 
BLOCK 3 - SPEED ENDURANCE  
27/02/2018 6 x mile off 90s HM race pace
06/03/2018 1200/1600/2000/
1600/1200m
Vary speed from 10K to HM race pace
13/03/2018 4 x Progressive 2K's 800m @ marathom pace, 800m @ HM pace, 400m @ 10K pace
20/03/2018 10 x 800, off 70s HM: HM Yasso 800's (see above)
Marathon: Yasso 800's (see above)
BLOCK 4 - SHARPENING  
27/03/2018 14 x 400m off 70s Speed session. Hard efforts while pacing for the number of repetition 
03/04/2018 7 x (400, 200, 200m)
off 60s 
Speed session. Hard efforts while pacing for the number of repetition 
10/04/2018 4 sets of (800, 400, 200m) off 60s Reverse Ladders session. Starting at mile pace and getting faster
17/04/2018  14 x 300m with 100m walk recovery Speed session. Hard efforts while pacing for the number of repetition 







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