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Tuesday Track

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

From 22/01/2019 we will split into two groups, one on the track and one in the park. Please read text in red at the bottom of this page!!!

Meeting point - 200m line, just inside the track 

Tuesday Track sessions take place at Battersea Park Millennium Arena. The track charges £4.50 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 November: Shorter distance, 10K & Half Marathon

- November to January: Cross Country

- January to end March: Half Marathon & Marathon

- April to end July: Road & Track Running

2019 Half Marathon & Marathon Training Phase:
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 repetitions 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 BUILD PHASE 1  
15/01/2019 800/1200/1600/1200/800 Vary pace between 5k race pace to 10k race pace.
22/01/2019 4 x mile off 90s HM: 10k race pace
Marathon: HM race pace
29/01/2019 8 x 800, off 90s HM: HM Yasso 800's (see above)
Mara: Yasso 800's (see above)
05/02/2019 5 x 1km, off 90s All: VO2 max session to be at target 5k pace
Note your times for next similar session 
BLOCK 2 - BASE BUILD PHASE 2  
12/02/2019 2 x 1200/800/400/200m Starting at 10K race pace, progressively quicker
19/02/2019 4 x 2k, off 80s HM: 10k to HM race pace
Marathon: HM to Marathon race pace
26/02/2019 10 x 800, off 90s HM: HM Yasso 800's (see above)
Marathon: Yasso 800's (see above)
BLOCK 3 - SPEED ENDURANCE  
05/03/2019 6 x mile off 90s HM race pace
12/03/2019 1200/1600/2000/
1600/1200m
Vary speed from 10K to HM race pace
19/03/2019 4 x Progressive 2K's 800m @ marathon pace, 800m @ HM pace, 400m @ 10K pace
26/03/2019 10 x 800, off 70s HM: HM Yasso 800's (see above)
Marathon: Yasso 800's (see above)
BLOCK 4 - SHARPENING  
02/04/2019 14 x 400m off 70s Speed session. Hard efforts while pacing for the number of repetition 
09/04/2019 7 x (400, 200, 200m)
off 60s 
Speed session. Hard efforts while pacing for the number of repetition 
16/04/2019 4 sets of (800, 400, 200m) off 60s Reverse Ladders session. Starting at mile pace and getting faster
23/04/2019  14 x 300m with 100m walk recovery Speed session. Hard efforts while pacing for the

number of repetition 

IMPORTANT CHANGES. PLEASE READ IF YOU ATTEND TUESDAY TRACK!!!!

For the next 14 sessions only: Track will be split into two halves; half training in the park and half training on the track. Groups will alternate each week so it’s fair. Full details further down if you want to read why.

We will now split into 6 groups. Group 3 was 46 people last week!

This week:

Park: Group 1 (sub 18min 5k), Group 2 (18 to 19min 5k) and Group 3 (19 to 19:30min 5k)

Track: Group 4 (19:30 to 20min 5k), Group 5 (20 to 21:30min 5k) and group 6 (21:30min and over 5k)

We really need to try and split the old group 3 in half so try and stick with the timings above and if you know you were towards the front of the old group 3 then please stay in group 3 but if you were towards the back then please join the new group 4.

Important: Those training in the park, we will meet outside the track but by the little car park they have to the right of the building if you are looking directly at it. In the car park there is a big iron gate to the track so let’s meet there. Those training on the track please meet at the 200m line as per usual.

The session is 1 mile reps so an easy one to replicate in the park.

Rationale:

Last week we had over 120 people at track, which firstly I must say is amazing. I know this increase from an already large group is common at this time of year but we can’t continue to deliver sessions with that number of runners. We will simply get kicked out. England Athletics coaching guidelines recommend no single group should be more than 14 runners. Group 3 had 46!!! If we split the entire group into groups of 14 the we will have up to 10 groups trying to get on and off the track and it will be a complete mess. You’ll have one group overtaking another, who is overtaking another and so on.

The running sub-committee have considered lots of options, including multiple venues, splitting marathon club to do their own session, having two separate sessions in the week, have an earlier session on the Tuesday and another session straight after etc. The short(ish) answer is that although we may consider multiple sessions and maybe at two venues after the marathon training phase, for now most people want to train together and on a Tuesday. Splitting the sessions at two different times didn’t seem practical as we can’t start to 7pm earliest (agreement with other clubs) and the second session would be too late for most.

We realise that some of the alternative options would suit some people but we really want to make sure we offer the best options for the majority. At the end of the day this is just for the next couple of months and we really hope you will help us and support us with this temporary change so we can all keep enjoying Tuesday interval :-)

See you there!




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