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Tuesday Track

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 £4.30 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 mid October: Shorter distance, 10K & Half Marathon

- Mid October to mid January: Cross Country

- Mid January to end March: Half Marathon & Marathon

- April to end July: Road & Track Running


Autumn 2017 Speed & Road Racing training Block

BLOCK 1: Session Pacing
25/07/2017 6 x (400, 200, 200m) off 50s Speed session. Hard efforts while pacing for the number of repetitions
01/08/2017 5 x 1km, off 90s VO2 max session @ target 5k pace
08/08/2017 3 sets of (1200, 800, 400m) off 60s Reverse Ladders session. Starting at 5k pace and getting faster
15/08/2017 6 x 800m off 90s VO2 max session to be done at current 5k to 10k pace
22/08/2017 3 x (800,400,200m) off 60s Reverse Ladders session. Hard efforts
BLOCK 2: Session Pacing
29/08/2017 12 x 400m off 75 secs Speed session. Hard efforts while pacing for the number of repetitions
05/09/2017 5 x 1km, off 70s VO2 max session @ target 5k pace (reduced rest)
12/09/2017 15 x 300m with 100m walk recovery Speed session. Hard efforts while pacing for the number of repetitions
19/09/2017 8 x 800m off 2 minutes off 90s VO2 max session to be done at current 5k to 10k pace
26/09/2017 3 sets of (1200, 800, 400m) off 60s Reverse Ladders session. Starting at 5k pace and getting faster
BLOCK 3: Session Pacing
03/10/2017 7 x (400, 200, 200m) off 50s Speed session. Hard efforts while pacing for the number of repetitions
10/10/2017 14 x 400m off 70s Speed session. Hard efforts while pacing for the number of repetitions
17/10/2017 4 sets of (800, 400, 200m) off 60s Reverse Ladders session. Starting at mile pace and getting faster
24/10/2017 16 x 300m with 100m walk recovery Speed session. Hard efforts while pacing for the number of repetitions
31/10/2017 5 x 1km, off 50s VO2 max session @ target 5k pace (reduced rest)


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