Now the weather is imnproving I'm going to start getting down to the track once a week for some speed sessions.

I'm putting together a plan of sessions I'll be doing... any suggestions for some good repetitions? Need an alternative to 10 x 400's every week

Would also appreciate everyones thoughts on the length of the interval between reps.

One of my favourites is a pyramid session 200's, 400's, 800's and 1,000's then back down... 800's, 400's and finish with a 200. In a group this is a tough session.

Ooooh - got loads of these, I'm an interval freak ..... hang on, just going to get them ....

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Fetcheveryone

Ladders - 400m, 800m, 1200m, 1200m, 800m, 400m all with a 400m (or 200m) jog recovery between them.

3 x 800m with 400m recovery; 4 x 400m with 200m recovery and 5 x 200m with 200m recovery

4 x 200m with 200m recovery, 4 x 400m with 200m recovery, 2 x 800m with 200m recovery and 8 x 100m with 100m recovery (sprint the straights, recover on the bends)

800m effort / 200 recovery, 1000m effort / 200 recovery, 1200m effort with a 400m recovery. Then 400m / 200 recovery, 600 / 200 recovery and 800m with 400m and finally another 800 / 200 recovery, 1000 / 200 recovery and 1200m (that last 1200 is really tough)

8 x 500m, 100m walk recovery back to the line

Key to all the sessions you should aim do the last 400m at the same speed as the first (if not a little bit faster).

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Fetcheveryone

Some great suggestions there No 8 - many thanks! I'll be putting them into practice this week.

Could not possibly comment without knowing
1. The distance you are mainly aiming for e.g. 10k or marathon
2. Your target time for the distance
3. The number of miles of you have averaged over the winter
4. If you have you done ANY other speed work over the winter e.g. on road or grass
5. If you have done much HILL WORK have you done over the winter.

The track is the place to improve but proceed with caution!

Terry Lonergan

Thanks for the reply Terry, to answer your questions

10k

Looking for around 35 minutes (currently a 36:19 PB)

35-40 p/w

I've done at least one speed session a week on the road at my clubs training night.

2-3 times a month I do a hill reps, this is about a 25 minute session and hurts!

Would appreciate your thoughts.