THURSDAY SESSIONS 2015
Here are the track sessions which will form the basis of the Thursday sessions, targeting an improvement in Speed
Endurance, with the emphasis on SPEED. It is widely believed that performance on the track and especially over the
shorter road races up to 10K should be a key in the build up to success over longer distances up to the marathon.
The summer season is obviously the time to focus on this aspect of training, hence the opportunity to do a second
track session if you wish.
Key elements
Working from Aerobic to Anaerobic
Speed and Endurance
Use the DAN races and shorter road race (up to 10K) in conjunction with these sessions
Session1
7 May
Working from Aerobic to Anaerobic
Progressive 400m’s off short recoveries (40 seconds)
10 x 400m eg 1 second faster each rep 75sec to 66sec
Session 2 600m – 30 sec – 200m x 6
14 May 2 minutes between each ‘800’
Session 3 Working from Aerobic to Anaerobic
21 May Progressive 300m’s off short recoveries (30 seconds)
AR away 12 x 300m eg 0.5 second faster each rep 54sec to 48/49sec
28 May
DAN 5000 metres races at Carn Brea
Session 4 800m tempo
4 June Flat out 400’s x 4 ( long recoveries 3 minutes)
AR away 800m tempo
Session 5 Working from Aerobic to Anaerobic
11 June 20 x 1 lap in 80seconds with 40 jog recovery. Continuous running 5 miles+
Session 6 Working from Aerobic to Anaerobic
18 June Progressive 400m’s off short recoveries (40 seconds)
10 x 400m eg 1 second faster each rep 75sec to 66sec
23 June DAN 10000 metres at Par – no Thursday session on 25 June
Session 7 600m – 30 sec – 200m x 6
2 July
2 minutes between each ‘800’
8 July
Summer Turkey Trot 4 miles at Trickys – no Thursday session on 9 July
Session 8 Working from Aerobic to Anaerobic
16 July Progressive 300m’s off short recoveries (30 seconds)
AR away 12 x 300m eg 0.5 second faster each rep 54sec to 48/49sec
Session 9 800m tempo
23 July Flat out 400’s x 4 ( long recoveries 3 minutes)
800m tempo
30 July DAN Team Relay Races Carn Brea
Session 10 Working from Aerobic to Anaerobic
6 August 20 x 1 lap in 80seconds with 40 jog recovery. Continuous running 5 miles+
Target times in the above sessions will obviously vary from person to person and are included as a guide.
This sequence can then be repeated, with PROGRESSION built in.
eg – more reps, faster reps, shorter recoveries