Alternatively check out our Tuesday sessions here!
On Thursdays we run a variety of interval sessions, training on Chiswick Bridge and the Hammersmith Loop during the winter months and then on Dukes Meadows in the summer.
Meet point: The clubhouse at Chiswick Cricket Club
Timings: meet at 18:50, leave at 19:00 sharp
We are usually back at the clubhouse by 20:00-20:15 depending on the length of the session.
Thursday training is a great session to get a feel for speed work and can make a real difference to your running. If new to this type of training, don’t be put off by the seemingly difficult sessions. We have a broad range of runners, so there will always be someone near to your pace and the sessions can all be adjusted to whatever you feel comfortable with.
http://blog.strava.com/run-weekly-workout/
| January | ||
| Date | Session | Details |
| 02/01/20 | Last Mile, Best Mile | Chiswick Bridge |
| 3 sets of 9 minute progressions: 4 min @ half marathon pace, 3 min @ tempo pace, 2 min @ 10k pace; 1 min fast at the end of the last 9 minute block | 2 min recovery between sets; 1 minute after the last set | |
| 09/01/20 | Winter Handicap 4 of 6 | Chiswick Bridge |
| 4 miles of Winter Joy! | ||
| 16/01/20 | Ice Cream Sandwich | Chiswick Bridge |
| 10 min tempo; 6 x 1 min fast, 1 min rest; 10 min tempo | 2 minutes rest between sets | |
| 23/01/20 | Threemendous! | Hammersmith Loop |
| 6-7 x 3 min @ target 5k pace, 1 min jog recovery | ||
| 30/01/20 | Switchblade | Chiswick Bridge |
| 3 x 2 miles, first mile a bit slower than tempo, second mile a bit faster than tempo | 2 min active recovery |
| February | ||
| Date | Session | Details |
| 06/02/20 | Winter Handicap 5 of 6 | Chiswick Bridge |
| The plot thickens... (for 4 miles) | ||
| 13/02/20 | Billat 60/60 | Chiswick Bridge |
| 10 x 60 sec at mile/3k pace, 60 sec easy | 60 sec easy recovery | |
| 20/02/20 | New Long Gear Changer | Hammersmith Loop |
| 5 sets of 4 min at tempo, 1 min fast (fast = mile pace or faster. tempo = max pace sustainable for 50min) | 2 min recovery and regroup | |
| 27/02/20 | Kumbaya | Chiswick Bridge |
| 2 x 4 min, 2 x 3 min, 2 x 2 min, 2 x 1 min efforts; start at 5k/10k pace and get faster | 2 min jog recovery between all efforts |
| December | ||
| Date | Session | Details |
| 05/12/19 | Winter Handicap 3 of 6 (this one is critical) | Chiswick Bridge |
| 4 miles of joy! | ||
| 12/12/19 | England Athletics Club Run with Urban | Chiswick Bridge |
| TBC | TBC | |
| 19/12/19 | 12 Sets of Christmas | Chiswick Bridge |
| "On the last training day before Christmas my true love (West 4 Harriers) gave to me..." | 12 delicious training treats! | |
| 26/12/19 | Merry Christmas! | |
| November | ||
| Date | Session | Details |
| 07/11/19 | Winter Handicap 2 of 6 | Chiswick Bridge |
| 4 miles of joy! | ||
| 14/11/19 | The Overtakers | Chiswick Bridge |
| 4 x 5 min of single file running, person at the back sprints to the front throughout; 10k/tempo pace in groups of 4-6 of similar ability | 2 min active recovery between sets | |
| 21/11/19 | Kumbaya | Hammersmith Loop |
| 2 x 4 min, 2 x 3 min, 2 x 2 min, 2 x 1 min efforts; start at 5k/10k pace and get faster | 2 min jog recovery between all efforts | |
| 28/11/19 | Smile Reps 🙂 | Chiswick Bridge |
| 6 x 6 min smiling reps, somewhere around a mile long, give or take a bit; 10k/tempo pace | 90s jog recovery |
| October | ||
| Date | Session | Details |
| 03/10/19 | Winter Handicap 1 of 6 | Chiswick Bridge |
| And so it begins... | ||
| 10/10/19 | Billat 30/30 | Chiswick Bridge |
| 20 x 30 sec at mile/3k pace, 30 sec easy | Recovery = 30 sec easy | |
| 17/10/19 | The Gear Changer | Hammersmith Loop |
| ' | 6 sets of 30s fast, 90s tempo, 30s fast (fast = mile pace or faster) | 3 min jog recovery between sets |
| 24/10/19 | Steps! | Chiswick Bridge |
| Circuit on Chiswick Bridge using the four sets of steps - technique based going up steps, 5k pace over the bridge between steps | 4 x 6 minutes continuous effort; 2 min recovery to regroup | |
| 31/10/19 | The Freddy Kruger - Revamped | Chiswick Bridge |
| 6 min @ 10k pace; 6 x 30s fast, 30s easy; 6 min @ 5k; 6 x 30s fast, 30s easy | 3 min jog recovery between sets |
| September | ||
| Date | Session | Details |
| 05/09/19 | Summer Handicap 6 of 6 | Towpath from Chiswick Bridge to Kew Bridge (and back) |
| The Finale! | ||
| 12/09/19 | Ice Cream Sandwich | Chiswick Bridge |
| 10 min tempo; 6 x 1 min fast, 1 min rest; 10 min tempo | 2 minutes rest between sets | |
| 19/09/19 | The 543211 One | Hammersmith Loop |
| Start at 5k pace, getting faster as the efforts get shorter | 2 min jog recovery between all efforts | |
| 26/09/19 | The Switchblade | Chiswick Bridge |
| 3 x 2 miles, first mile a bit slower than tempo, second mile a bit faster than tempo | 2 min active recovery |