Tuesdays - Speed / Endurance

Tuesdays - Speed/Endurance

April through to August

Venue:

St Marys athletics track 

The meeting time will remain 19:30 every Tuesday evening. This will be when the warm up starts.  The option to run to the venue is also available. Allowing 15 minutes for a good warm up including easy running, mobility and strides. Members will be able to manage their own pre-training routine in order to be ready to “GO” at 19:45 – please be at St Marys/Teddington Gate at 19:30 for a group warm up, arrive by 19:45 to start the session, or whatever suits the individual. Track sessions are £3 per athlete.

Objectives:

April, May and June – Speed Endurance – longer efforts with good recoveries. For example, 6 x 1,200m off 90 sec recoveries or 6 x 4 minutes off 90 sec recoveries (depending on the ability of the group). Sue Khan and hopefully one of our other coaches will be available if we need to divide the group or modify the session.

June, July and August – this is the sharp end of the season for track and road, sessions will reflect that for some with more emphasis on speed and shorter recoveries, we will however be very mindful of who is attending these sessions and what may suit some may not suit others. So, sessions will not be set in stone.  We will not leave anyone behind, you have heard me say that before. Everyone can and will benefit from these sessions.

September through to March:  Please wear hi viz jackets or tops and no earphones to be used during these sessions thanks.

Venue:  Meet:  Ham Common for road work and hill work.

This group meets at 7.30pm on Tuesdays on the corner of Ham Common, opposite The Hand and Flower pub (TW10 5LA). The option to run to the location where the training is taking place is also available. Allowing 20 minutes for a good warm up including easy running, mobility and strides. Members will be able to manage their own pre-training routine in order to be ready to “GO” at 19:50 – so the option is to either be at Ham Common at 19:30 for a group warm up, or arrive by 19:50 to start the session at either Riverside Drive or Nightingale Lane.

Details:

September to December – Strength and Endurance – cross-country preparation using Riverside Drive and Nightingale Lane on alternate weeks so Sept 4 and 18, Oct 02, 16 and 30, Nov 13 and 27 and Dec 11 at Riverside Drive and Sept 11 and 25, Oct 09 and 23, Nov 06 and 20 and Dec 04 and 18 at Nightingale lane. A series of complementary Saturday morning sessions will also be available in Richmond Park. As follows Sept 8, 15 and 22 and Oct 06.  Meet at 10:00 am Pembroke Lodge Car Park.

 

January, February and March, the sharp end of the Cross-Country season and early road races and relays. So, Strength, Endurance and Speed. This is a good time for time trials and relays in training sessions and split tempo runs – leaving the longer tempo runs for Thursdays. All these sessions will be at Riverside Drive. 

 

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