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Track Run - Coached

Thursday, 12 July 2018 19:00 - 20:00

Tooting Athletics Track

** Please Note New Cancellation Policy** 
To avoid being charged for a session you do not want to attend you must withdraw by 4pm on the day of the event (for an evening session). If you cancel before that time your training tokens will be refunded to your account.

The most important things to know about track is it is open to everyone – it is not just for fast runners and there is no minimum pace required. And regular attendance is one of the best ways to both improve technique and get faster. As well as being fun and full of other people to run with.

We’ll begin with some technique drills, and then go into intervals of varying intensity, depending on the season.

We use the Jack Daniels (famous run coach, not the drink!) VDOT method (as recommended by BTF) to set the pacing in the sessions. Running at different paces lead to different adaptations in your body so this is the most effective way to train.

To find out your paces, come to one of the following sessions when we do a 3k time trial to set your pacing zones. You’ll also get a chance (weather dependent) to be filmed running so you can self-evaluate your form. Test results can be downloaded here.

Upcoming 3k time trial sessions: 15 Feb, 29 March 2018.

Or if you miss that session you can go to https://runsmartproject.com/calculator/  to look up your paces using a recent 5 or 10k race or Park Run time - this should be a RECENT time that reflects your current fitness, not a PB from months ago (take a screen grab of your results so you don’t forget). 

But don’t worry if you don’t know your paces, just ask the coach for help.

Other info:

-       You’ll need to pay the track entrance fee at the main entrance (currently £4.50). Hence the lower session cost.

-       Cancellation Policy: To avoid being charged for a session you do not want to attend you must withdraw by 4pm on the day of the event (for an evening session). If you cancel before that time your training tokens will be refunded to your account.

  • Kit needed: Your running trainers, some warm clothes for the warm up/cool down, water.
  • Meeting point: We usually meet by the steps by the start line
  • Changing, toilet and shower facilities: Yes, in the main building by the track entrance
  • Bike parking facilities: Yes, use the large gates just to the right of the pedestrian entrance. NB bikes are left at owners’ risk. Please ensure they are securely locked.
  • Venue website: http://enablelc.org/tbat

Putting your run training plan together

The track sessions will usually involve fast intervals, at your I, R, or T pace, plus some easy running at your E pace. However, especially in the off season you need to balance out your fast intervals with slower work so the majority of your training should be at your ‘easy’ pace.

We’d recommend at least 1-2 E pace runs in the week (building up to more specific and race pace efforts as you approach the race season). Think of E pace like the foundations of a building, you can’t build the impressive tall (i.e. fast) bits if you don’t have deep foundations.

If you’re not used to them, E pace runs will feel far too slow at first but stick with them, they’ll bring greater aerobic benefits for less stress on your body, leaving you fresher for the rest of your training. 


Available Add-ons

Description Cost
2 Training Tokens & £4.50 (Paid to track reception upon arrival)
No
Yes signed up
Friday, 06 July 2018 03:00
Thursday, 12 July 2018 20:00
Automatic

until Thursday, 12 July 2018 16:00

Audrey Livingston

Attendees

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