Striders Coaching Advisory Group

 Tuesday sessions

Thursday short distance sessions

Speed sessions for slower runners

 TRACK SESSIONS FOR MIDDLE-DISTANCE  RUNNERS (TRAINING FOR RACES AT 800m to 5000m)

TUESDAY AND THURSDAY EVENINGS AT CROYDON ARENA

TUESDAYS - MEET 7.15 PM FOR 7.30 START

THURSDAYS - MEET 7.00 PM FOR 7.15 START

ALL RUNNERS WELCOME

 PROVISIONAL OCTOBER SCHEDULE

 Thursday 1            8 x 200m (starting a rep each 90 seconds); 4 minutes rest then 1 x 400m fast

Tuesday 6              3 x 1200m (starting a rep each 7 minutes); then 3 x 400m (starting a rep each 3 minutes)

Thursday 8            6 x 200m (starting a rep each 90 seconds); 4 minutes rest then 1 x 800m fast

Tuesday 13            6 x 800m (starting a rep each 5 minutes)

Thursday 15          5 x 200m (starting a rep each 90 seconds); 4 minutes rest then 1 x 1000m fast

Tuesday 20            10 x 400m (starting a rep each 3 minutes)

Thursday 22          8 x 200m (starting a rep each 90 seconds); 4 minutes rest then 1 x 400m fast

Tuesday 27            Sub-45 10k runners: 5 x 1000m (starting a rep each 6 minutes; jog 200m between each rep)

Runners over 45 mins for 10k: 4 x 800m then 1 x 1000m (starting a rep each 6 minutes)

Thursday 29          10 x 200m (jog 100m as recovery)

PLEASE TRY TO MEET AT CROYDON ARENA PROMPTLY, TO WARM UP BY JOGGING AND TWO LAPS OF ‘STRIDES’ BEFORE THE SESSION.

FOR MORE INFORMATION ABOUT THESE TRACK SESSIONS, PLEASE CONTACT ALAN DOLTON – 020 8656 0532 

(UKA LEVEL 3 CLUB COACH)

ROAD SPEED SESSIONS FOR 10K TO MARATHON RUNNERS
TUESDAY EVENINGS AT SANDILANDS
 

MEET 7.25 PM  FOR WARM-UPS,  TO LEAVE SANDILANDS CLUBHOUSE  AT 7.30 PROMPT

ALL RUNNERS WELCOME                     

Tuesday  6              4, 5 or 6 x 1500m : http://www.gmap-pedometer.com/?r=1642455

Tuesday 13              3 or 4 x Croydon 10K hills (approx. 1.125 miles) : http://www.gmap-pedometer.com/?r=2705160

 Tuesday  20            Hill session – Upfield : 6, 7, 8 or 9  http://www.gmap-pedometer.com/?r=1586376

Tuesday 27             Pyramid – 400m , 800m, 1100m, 1 mile, 1100m, 800m, 400m

For more information on these sessions contact our UKA Level 1 coach

Chris Morton on 07710008939

THURSDAY SESSIONS

We provide short-distance sessions at Croydon Arena on Thursday evenings.

These sessions start at 7pm. Please meet at the Arena by 6.45 if possible to allow adequate warm-up.

Our winter sessions are aimed at practising race pace for 800 and 1500 metre races,
and include sessions of 200 metre repetitions with a very short recovery,
and regular fast ‘time-trials’ over distances ranging from 300m to a mile.
From April to August we change the emphasis to include repetitions
of 250m and below with a longer recovery.

For more information about these sessions, please contact Alan Dolton (020 8656 0532)