East London Runners Track Group
You don't have to be Seb Coe to run on a track! If you would like to complement your training with track work, then why not come along on a Friday evening and improve your running no end by doing something that no other single training session will better.
Running 400m/800m or even 1600 (1mile) reps with intervals is a great way to give you that turn of speed for 10k races, but whatever your distance you will still benefit from speed work.
You can also run 5k (12.5 laps) or 10k (25 laps) continuously for endurance. This will also build up stamina and get you used to running at an even pace.
Venue:
Waltham Forest Pool & Track
170 Chingford Road
Walthamstow
London
E17 5AA
Tel:
020 8527 5431
Bus routes:
215, 97, 34
(Chingford Road is a turn off the Crooked Billet Roundabout)
Time:
6.45pm (warm up)
7pm Session
Day:
Every Friday
Sessions
Pyramid session: 200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m
6 x 800 metres (200 jog recovery)
8 x 600 metres (200 jog recovery)
5 x 1000 metre (200 jog recovery)
12 x 400 metres (200 jog recovery)
30 min Parlauf (Approx 1 minute recovery, between reps)
4 x 1200 metres (400 metres jog recovery)
3 x 1600 metres (400 metres jog recovery)
The aim of the sessions are to get you running at around 85% of your capacity.
All laps should be run at the same pace, so it might seem easy at first, but will get progressively harder to maintain the same pace over the last few reps.
For example, someone running 8 x 400 metres at 90 seconds a lap should run something like this: 89, 88, 90, 89, 89, 91, 92, 87
If you are able to run an 80 second lap at the end you have run to easy early on, likewise if you start by running flat out you may not be able to complete the session, or end up taking 2 minutes to run you last rep.
The (200m) jog recovery between reps is also very important. It is not a walk, and should be completed in around the same time that it takes you to run 400 metres.
Anyone interested in improving his or her race times should consider coming down the track.
See Mike Wilson for further details.
