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 £4.50 which includes use of the showers and changing rooms (lockers £1 coin refunded).
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.
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:
2018 August to November Running Session Plan
- 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
|The below sessions are generally intended for those training towards Summer and Autumn road races.|
|PHASING: The blocks build upon each other to support your strength and speed progression over the course of the season.
|If you join sessions later in the plan you might need to adapt them by making the number of repetitions or intensity slightly less until you have built up your track / speedwork to that level.|
|07/08/2018||3 sets of (1200, 800, 400m) off 60s||Reverse Ladders session. Starting at 5k pace and getting faster|
|14/08/2018||5 x 1km, off 80s||VO2 max session @ target 5k pace|
|21/08/2018||6 x (400, 200, 200m) off 50s||Speed session. Hard efforts while pacing for the number of repetitions|
|28/08/2018||6 x 800m off 80s||VO2 max session to be done at current 5k to 10k pace|
|04/09/2018||3 x (800,400,200m) off 70s||Reverse Ladders session. Hard efforts|
|11/09/2018||3 x [4 x 400m] off 75 secs||Progressive 400's. First set at 5K race pace. Set 2 & 3 each 3 seconds faster|
|18/09/2018||5 x 1km, off 70s||VO2 max session @ target 5k pace (reduced rest)|
|25/09/2018||15 x 300m with 100m walk recovery||Speed session. Hard efforts while pacing for the number of repetitions|
|02/10/2018||8 x 800m off 90s||VO2 max session to be done at current 5k to 10k pace|
|09/10/2018||3 sets of (1200, 800, 400m) off 70s||Reverse Ladders session. Starting at 5k pace and getting faster|
|16/10/2018||7 x (400, 200, 200m) off 50s||Speed session. Hard efforts while pacing for the number of repetitions|
|23/10/2018||14 x 400m off 70s||Speed session. Hard efforts while pacing for the number of repetitions|
|30/10/2018||4 sets of (800, 400, 200m) off 70s||Reverse Ladders session. Starting at mile pace and getting faster|
|06/11/2018||16 x 300m with 100m walk recovery||Speed session. Hard efforts while pacing for the number of repetitions|
|13/11/2018||5 x 1km, off s0s||VO2 max session @ target 5k pace (reduced rest)|