Tuesday Training Sessions by JSF

Hill Training sessions take place in Richmond Park. The total mileage for these sessions ranges from 7 - 9 miles.

We meet at the Club house and leave at 7pm. Please note for 6 weeks in November and February each year, we leave at 6.45 as the Park closes its gates early for the deer culling.

After each session we run back together to the club. Please always tell someone if you are intending to leave the session early or break off anywhere on the route home. This way everyone is accounted for and we know everybody is safe!

January 2012
Date Session
Tue 03/01  & Tue 10/01 Assemble at the clubhouse at the original starting time of 7pm.
Warm-up run to Nightingale Lane near Richmond Gate.
Just before Nightingale Lane do one mini-effort to the Lass of Richmond Hill pub.
 
Set 1 - Starting from the bottom of the hill 5 efforts all the way to the top.
Recovery between each effort is down to the bottom of the hill again
They should be evenly-paced at 70% of 10 mile race pace
 
Set 2 - Starting from halfway up the hill; that is where the hill turns sharply left, 5 efforts to the top. The efforts should be at 75% of 10 mile race pace.
The last effort should be slightly extended when you get to the top of the hill by running left a few more 100 metres along the top. 
Recovery between efforts down to where you started from.
 
Fairly brisk run back to the clubhouse.
 
Tue 17/01  & Tue 24/01 Assemble at the club house at 7pm.
Run to Sheen Gate at a brisk pace. Increase pace after crossing the traffic lights at Sheen High Street.
Stop at Sheen gate to wait for latecomers.  Drills down to mini roundabout.
 
Set 1: starting from just past the mini roundabout, two even-paced efforts to the 2nd bench past the Royal Ballet School.
You should run them at 75% of 10-mile race pace. Recovery down the hill to the starting position.
 
Set 2: starting from the little bridge, 11 minutes of continuous running. I will explain the route on the night. 
You should aim for 80% of 10-mile race pace. At the end of the 11 minutes everybody should reassemble.
 
Fairly brisk run back to the clubhouse.
 

December 
Date Session
Tue 06/12  & Tue 13/12 Assemble at the clubhouse at the new starting time of 6.45pm.
Warm-up run first half of the Winter Handicap route.
 
Set 1 - 8 x Efforts: Starting at the bus stop leading down to Chalkers Corner (opp side to where the handicap starts) run up to the 1st set of steps and slowly down to the bottom of the steps the way to the top.
1st effort up the steps. At the top turn right and run to next set of steps - slowly down the steps, then an effort back up the steps, turn left at the top and continue the effort all the way back to the first set of steps. 
Recovery from there back to the bus stop. Repeat this three times.
 
Set 2 - 4 x Efforts: Starting your effort from the bus stop, run over the bridge to the steps on the other side. Run slowly down to the bottom.
2nd effort up the steps, turn right, continuing the effort to the traffic lights and all the way back to the steps on the other side of the bridge. Recovery back to the bus stop.
 
Tue 20/12  & Tue 27/12 Strictly speaking, this is not a hill session but it is a good session to do in terms of improving pace judgement and speed. 
 
Meet at club house at 6.45pm
Warm - up run to just after Barnes Railway Bridge. (Newcomers shouldn’t worry because we are a friendly bunch and will make sure you don’t get lost!)
 
Set 1 - 1st effort starts at the beginning of the towpath and finishes at the entrance to St. Pauls School.  Try to keep an even pace at 75% of 10-mile race pace.
Wait for everybody to finish and then run over Hammersmith Bridge to the other side of the towpath. 
 
Set 2 - starts just after The Rutland Arms and finishes at the alleyway just after The Corinthians Rowing Club.
 
Set 3 - Run to the start of the 3rd effort which is at the top of the slight slope just before the start of Chiswick Mail. Don’t stop when you get to the alleyway but continue running past St Nicholas church and follow the road round into Edensor Road. Keep running until you reach the traffic lights at the top of Edensor Road.
Short recovery whilst we wait for everybody.
Jog back to the club house
 

 

November - part 2
Date Session
Tue 08/11  & Tue 15/11 Assemble at the clubhouse at the new starting time of 6.45pm.
Warm-up run to Nightingale Lane near Richmond Gate.
Just before Nightingale Lane do one mini-effort to the Lass of Richmond Hill pub.
 
Set 1 - Starting from the bottom of the hill 5 efforts all the way to the top.
Recovery between each effort is down to the bottom of the hill again
They should be evenly-paced at 70% of 10 mile race pace
 
Set 2 - Starting from halfway up the hill; that is where the hill turns sharply left, 5 efforts to the top. The efforts should be at 75% of 10 mile race pace.
The last effort should be slightly extended when you get to the top of the hill by running left a few more 100 metres along the top. 
Recovery between efforts down to where you started from.
 
Fairly brisk run back to the clubhouse
 
Tue 22/11  & Tue 29/11 Strictly speaking, this is not a hill session but it is a good session to do in terms of improving pace judgement and speed. 
 
Meet at club house at 6.45pm
Warm -up run to just after Barnes Railway Bridge. (Newcomers shouldn’t worry because we are a friendly bunch and will make sure you don’t get lost!)
 
Set 1 - 1st effort starts at the beginning of the towpath and finishes at the entrance to St. Pauls School.  Try to keep an even pace at 75% of 10-mile race pace.
Wait for everybody to finish and then run over Hammersmith Bridge to the other side of the towpath. 
 
Set 2 - starts just after The Rutland Arms and finishes at the alleyway just after The Corinthians Rowing Club.
 
Set 3 - Run to the start of the 3rd effort which is at the top of the slight slope just before the start of Chiswick Mail. Don’t stop when you get to the alleyway but continue running past St Nicholas church and follow the road round into Edensor Road. Keep running until you reach the traffic lights at the top of Edensor Road.
Short recovery whilst we wait for everybody.
Jog back to the club house
 

November - part 1
Date Session
Tue 01/11

Run to Sheen gate. Increase pace after traffic lights at Sheen High St. Re-group at Sheen Gate. Drills down to mini-roundabout.

 

1st set - 2 x efforts from just passed the mini-roundabout to 2nd bench past Ballet School.
Run at 75% of 10-mile race pace. Recovery down the hill to starting point.
 
2nd set - 1 x long effort. 11 mins of continuous running. Run at 80% of 10-mile race pace.
 
Route will be explained on the night.
 

 

 
 

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