An evening with Track Mafia

 

Second only to a runner’s urge to put one foot in front of the other is our desire to do so in the company of like-minded souls. The social aspect of our sport can make our miles so much more rewarding, bringing motivation, support and advice and forging deep bonds that endure long after we take off our running shoes. That’s why runners of all types gravitate together, but what happens when some among our sport's wide and ever evolving demographic feel that they don’t quite fit in with a traditional running club? They find others who feel the same, and together they revolutionise the running scene.

RELATED: Meet the urban running crews changing the culture of running clubs.

One such crew is Track Mafia, a group of runners who consider themselves family rather than club mates, a driven yet relaxed group of young, diverse and talented runners who congregate at Paddington Rec in West London every Thursday to catch up, build friendships and train hard. RW joined them for a session to talk to them about what it is they do and why they do it.

 

 

Below is the session that ran with them, as featured in the above video. Why not give it a try yourself - 

Warm up:

4 very easy laps, then 2 easy laps jogging the bends and striding down the straights. 

Drills:

Focusing on calf, quad and glute strengthening. Watch the video below to get an idea of some of the drills, but think quick feet, side steps, hops and more. 

Session:

Whistle intervals / repeats: 1min easy, 1min hard for 7 of each.

4 x 400m repeats at mile pace, with a minute rest after each. DON'T use your watch, you're trying trying to judge the effort so that you finish each 400m effort within 3 seconds of the same time. 

800m with 400m at 5K pace then 400m at mile pace - 2 mins rest. 

800m with 400m at mile pace then 400m at 400m pace - 2 mins rest. 

Final lap, 200m jogging together then 200m all out race.

Cool down as you would normally but this was a little jog and then some stretches.