***COVID-19 Update 8th August***
Following new UKA and UK Government guidelines we can now recommence training and group runs in a COVID safe environment. Please visit the COVID-19 page above and run through the questionnaire before attending each and every session. You will be asked to confirm that this has been done by the Run Leader, who will also record who takes part for the NHS Test and Trace scheme.
Note: Chiswick Cricket Club changing rooms are no longer available, however we are able to use the toilets.
*** Run safely and responsibly and keep others safe ***
Alternatively check out our Tuesday sessions here!
On Thursdays we run a variety of interval sessions, training on Chiswick Bridge and Lonsdale Road – Castelnau during the winter months and then on Dukes Meadows in the summer.
Meet point: See training schedule for location
Timings: meet at 18:55, leave at 19:00 sharp
We are usually finished 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.
From August, the Thursday session will be repeated on Friday morning (timings will vary, so please email west4harriers@gmail.com for confirmation)
We are trying some standard training notation for the intervals, basic format is:
reps x distance (pace) [rest/recovery]
| October | ||
| Date | Session | Details |
| 01/10/20 | Road - Chiswick Bridge | |
| Goater's Killer Session | 6 sets x (300m, 300m) | |
| 08/10/20 | Road - Chiswick Bridge | |
| Goater Lung Expander # 1 | 5 x (30s, 30s, 30s, 30s) RI 15s / 2-mins between sets | |
| 15/10/20 | Road - Chalker's Corner | |
| Chalkers 600s | 4 x (600m, 60s, 600m) RI - 3mins | |
| 22/10/20 | Road - Chiswick Bridge | |
| # Freddy Kruger | 1500m | RI 3' | 4 x 40" w/RI 30" | RI 3' | 1500m | |
| 29/10/20 | Road - Chiswick Bridge | |
| # Kumbaya! | 2 x 4' | 2 x 3' | 2 x 2' | 2 x 1' |
| September | ||
| Date | Session | Details |
| 03/09/20 | Field - Dukes Meadow | |
| # Billat 60/60 | 60secs on/60secs off [duration 20mins] | |
| 10/09/20 | Field - Dukes Meadow | |
| # The Gear Changer | 6 x (30s, 90s, 30s) | |
| 17/09/20 | Road - Chiswick Bridge | |
| # Steps! | 4 x 6 mins (bridge steps circuit) | |
| 24/09/20 | Road - Chiswick, Winter H'Cap route | |
| # The 543211 | 5, 4, 3, 2, 1, 1 minute efforts |
| August | ||
| Date | Session | Details |
| 06/08/20 | The Magic number is... | Dukes Meadows |
| 3 mins above and below tempo | {3 x 3min (+/-tempo)}[3min] all of this x 3! | |
| 13/08/20 | The Monghetti | Dukes Meadows |
| 2 sets of this! 5 min between | 2 x 90sec(10k)[90sec] 4 x 60sec(5k)[60sec] 4 x 30sec(mile)[30sec] 4 x 15sec(max)[15sec] | |
| 20/08/20 | Blazin' Raisin | Dukes Meadows |
| 5k pace interspersed with 1 min of blazing' pace! | 5 x {3min(5k)[1min] + 1min(mile)[3min]} | |
| 27/08/20 | Goater Killer Session | Dukes Meadows |
| Try to maintain the same 300m time | 6 x {300m(mile)[20 sec]+300m(mile)[3min]} |
| April | ||
| Date | Session | Details |
| 02/04/20 | Summer Handicap 1 of 6 | The 3 mile summer route, start on towpath under Chiswick Bridge |
| Simon may have a virtual plan... | Find a quiet time when towpath is empty | |
| 09/04/20 | Billat 60/60 | |
| 60 secs effort x 12 | @ mile pace, 60 secs jog/walk recovery | |
| 16/04/20 | Tempo run | |
| 20-30 min | @ Tempo pace - simple! But tough | |
| 23/04/20 | Kumbaya | |
| 2 x 4 min, 2 x 3 min, 2 x 2 min, 2 x 1 min efforts | First one@ 5/10k pace then faster each time - recovery 2 min easy jog (no walking) | |
| 30/04/20 | Last mile best mile (Tempo) | |
| 3 sets of 9 min around Tempo | 4 min @ HM pace, 3 min @ tempo, 2 min @ 10k pace - 3 min easy between sets |
| 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 |
| 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 |
| 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 |