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 6.45 PM FOR 7.00 START

ALL RUNNERS WELCOME

PROVISIONAL MAY SCHEDULE

Thursday 1 8 x 240m (jog 160m as recovery)

Tuesday 6 10 x 300m (starting a rep each 3 minutes; walk 100m between each rep)

Thursday 8 10 x 150m (jog 250m as recovery)

Tuesday 13 10 x 400m (starting a rep each 3 minutes)

Thursday 15 8 x 240m (jog 160m as recovery)

Tuesday 20 10 x 300m (starting a rep each 3 minutes; walk 100m between each rep)

Thursday 22 10 x 150m (jog 250m as recovery)

Tuesday 27 1200m / 800m / 800m / 400m / 400m / 400m

(time between start of each rep = 7mins/ 5mins/ 5mins/ 3mins/ 3mins)

Thursday 29 5 x (240m fast; 250m jog; 150m fast; 160m jog)

PLEASE TRY TO MEET AT CROYDON ARENA BY 7.15 PM, TO WARM UP BY JOGGING, ‘DRILLS’ AND TWO LAPS OF ‘STRIDES’
IN TIME TO START THE SESSION AT 7.30 PM.

FOR MORE INFORMATION ABOUT OUR TRACK SESSIONS, PLEASE CONTACT

ALAN DOLTON – 020 8656 0532

(UKA LEVEL 3 CLUB COACH)

GRASS TRACK / ROAD (depending on the weather) SPEED SESSIONS FOR

10K to MARATHON RUNNERS

TUESDAY EVENINGS AT SANDILANDS

MEET 7.25 PM FOR 7.30 START AT SANDILANDS CLUBHOUSE

ALL RUNNERS WELCOME

Tuesday 6 5 x 4 minutes (grass track) or
for those racing the Beckenham Road Relay or Rosenheim next day : 3 x 4 minutes followed by plyometrics

Tuesday 13 4 x 1 mile (road or grass track) or
for those racing the Club Handicap next day : 2 x 1 mile followed by plyometrics

Tuesday 20 12 x 350m relay (grass track)

Tuesday 27 hill speed session – Upfield or Lloyd Park

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

Chris Morton on 020 8667 1017

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)