Next Wednesday (25 October) is our regular track session. For many of us doing ‘Hero to Superhero’, this is the last serious training session before the Oxshott 10k. We will therefore focus on 800m intervals as a good sharpener for the big day. But this is great training for improving speeds even if you are not doing Oxshott. I’m going to suggest four groups, which may then split into sub-groups to accommodate the full range of our differing speeds:
Group A (get round): 2×400; 2×800; 2×400
Group B (sub 60min 10k): 2×200; 3×800; 2×400
Group C (sub 50): 5x800m
Group D (sub 40): 6x800m
Please arrive at Kingsmeadow on the Kingston Road, New Malden around 7.15pm to complete a gentle warm up (eg two or three times jogging around the track, or perhaps run to the track) and be ready to start the more formal warm up promptly at 7.30pm. Bring warm clothing for the warm-up and warm-down, and entry fee of £3.80.