***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.
Track: Meet time is at 18:30 at Barn Elms track
Hills: The meet up time is at 18:30, the location is on the schedule below and will be in the email detail sent out before hand.
*** Run safely and responsibly and keep others safe ***
Alternatively check out our Thursday sessions here!
Pace:
5k pace – based on your recent 5km time
Hard – about 1 mile pace on flat (or similar effort)
Recovery:
Active = Keep moving to keep warm
Easy = light jog, keeping good form
Walk = WALK
Rest = stopping to recover
Each month will see a repeat of similar sessions. Progression will be achieved with adjustments to speed, time and/or recovery.
If you are new to Hill/Track sessions or are tapering for a race, reduce the number of reps by 1 or 2.
| October | ||
| Date | Session | Details |
| 06/10/20 | Hills - Richmond | |
| Nightingale Hill Sprints | 2 x 5 short hills | |
| 13/10/20 | Hills - Richmond Park | |
| Ballet School Hill efforts | 4 x 2min | 8 x 1min | |
| 20/10/20 | Hills - Richmond | |
| ' | Star & Garter Anti-clockwise Loops | 5 loops x 1.4 km |
| 27/10/20 | Hills - Richmond Park | |
| Ballet School Road # 35 | Hills reps - 35 minutes! |
| September | ||
| Date | Session | Details |
| 01/09/20 | Track - Barn Elms | |
| #Taylor Swift | 4x400m | 4x300m | 4x200m | |
| 08/09/20 | Track - Barn Elms | |
| Goater's 200s | 4 x (4x200m) | |
| 15/09/20 | Track - Barn Elms | |
| The One with all the 8s | 800m | 8x300m | 800m | |
| 22/09/20 | Hills - Richmond | |
| 'Star & Garter' | 8 x Star & Garter Hill 'accelerations' | |
| 29/09/20 | Hills - Richmond | |
| Kings Road 30! |
| August | ||
| Date | Session | Details |
| 04/08/20 | Track - Barn Elms | 4 x {400m (1 mile) [1 min] + 300m (1 mile) [1 min]} [3 min] |
| Smooth Relaxed & Quick | and then 4 x {400m (1 mile) [1 min] + 200m (max) [1 min]} | |
| 11/08/20 | Hills - Richmond Park | 4 Laps |
| Dysart - Pembroke Combo | Big effort on climb, and some of the flat... | |
| 18/08/20 | Track - Barn Elms | 1000m (10k) [400m] then (4 x 200m (1mile) [30 sec]) [400m] |
| ' | Freddy Krueger | Do this twice |
| 25/08/20 | Hills - Richmond Park | 8 x Hill efforts |
| Treebox Wood Hill | Easy recovery on down |
| June | ||
| Date | Session | Details |
| 02/06/20 | Kenyan Hills | Gentle Hill |
| 5-6 efforts on 500-1000m loop | Hard effort on the up, easy on the down | |
| 09/06/20 | Smooth, Relaxed & Quick | |
| Set 1: 4 reps 400m (mile pace) and 300m (800 pace) Set 2: 2 reps 400m (mile pace) and 200m (sprint) | 1 min recovery between reps and efforts within reps, 3 min between sets | |
| 16/06/20 | Your Inner Pembroke Lodge Short Hill Sprint | Hill (or flat open space) |
| ' | 15 x 70m (about 20 secs) uphill sprint (all out pace) | Very easy jog 1 minute recoveries |
| 23/06/20 | Virtual 400s | |
| 12 x 400m (or 90 seconds) @3k pace or faster | 2-3 min easy jog recoveries | |
| 30/06/20 | Your Inner Pembroke Lodge (long medium short) Hill Efforts | Hill (or flat open space) |
| 3 sets (5 x long 150m, 5 x medium 100m, 5 x short 50m) Pace getting faster with each set | Easy recovery down hill between reps, constant running |
| April | ||
| Date | Session | Details |
| 07/04/20 | Long Hills | Longish hill (about) 500m gentle slope |
| 4 x 2min then 8 x 1 min efforts | @5k pace - easy jog down recovery + 3min between sets | |
| 14/04/20 | Track replacement: Two-rriffic! | Flat wide path, free of others |
| 3 sets of 3 x 2 min (or 600m) efforts | @Mile to 3k pace - 1 min between efforts and 3 min between sets jog recovery | |
| 21/04/20 | Short steep hills | Short steep hill (can still do it flat!) |
| 20 x 15 sec sprints | @Hard effort - Easy walk down recovery | |
| 28/04/20 | Track replacement: Three-mendous! | Flat wide path, free of others |
| 1 set of 6-8 x 3 min (or 800m) efforts | @3k-5k pace - 90 sec jog recovery |
| March | ||
| Date | Session | Details |
| 03/03/20 | The Classic | Osterley Track |
| 5-6 x 1000m efforts @ target 5k pace | 200m easy recovery | |
| 10/03/20 | Nightingale 1½ x 7 | Nightingale Lane, Richmond |
| 7 x full hill and half hill efforts | Easy jog down recovery | |
| 17/03/20 | Ballet Good Show! | Richmond Park (2nd meet point Sheen Gate) |
| ' | 2 sets of 4 x 2 minutes (start from 1st hump after small bridge); 5k pace whilst focusing on good technique | Easy jog down recoveries and then to roundabout and back between sets |
| 24/03/20 | Sawyers Hill Shorties | Richmond Park (2nd meet point Sheen Gate) |
| All out sprints of 10-15s, focusing on good technique whilst putting the hammer down! | 2 sets of 10 with 3 min jog in between; easy run or walk recovery down hill on the road | |
| 31/03/20 | Off-track Track Session | Your choice of location |
| 4 sets of 4 x 90s @ target 5k pace | 60s rest between reps, 3 min between sets |
| February | ||
| Date | Session | Details |
| 04/02/20 | Mo Farah one | Osterley Track |
| 1600-1200-1000-800-600-400-200 | 200 jog/walk recovery | |
| 11/02/20 | OTT To The Roebuck | Nightingale Lane, Richmond (2nd meet point at Star & Garter benches; 19:25-30) |
| 8 efforts - start halfway up Nightingale Lane at steady pace to top, then turn left and sprint all out to The Roebuck pub | Walk back to top of hill, easy run down | |
| 18/02/20 | King's Road 35/40 | Richmond (2nd meet point bottom of King's Road; 19:20-25) |
| As many efforts as you can in 40 minutes (40 minutes if you're feeling good!); speed up for the last 100m where it flattens off | Easy run down recovery | |
| 25/02/20 | Extended Barbells | Osterley Track |
| 4x400 - 4x800 - 4x400 | Jog recovery. 200m after 4s and 400m after 8s |
| January | ||
| Date | Session | Details |
| 07/01/20 | Ballet School 2 x 4 x 2 | Richmond Park (2nd meet point Sheen Gate) |
| 2 sets of 4 x 2 minutes (start from 1st hump after small bridge); 5k pace whilst focusing on good technique | Easy jog down recoveries and then to roundabout and back between sets | |
| 14/01/20 | Magic Nightingales | Nightingale Lane, Richmond (2nd meet point at Star & Garter benches; 19:25-30) |
| 3 x 3 efforts from bottom to top; steady pace to the bend and then sprint to the top! | 3 minutes rest at the top between sets | |
| 21/01/20 | Ballet School 4 x 2 min and 8 x 1 min | Richmond Park (2nd meet point Sheen Gate) |
| 4 x 2 min from the 1st hump, 8 x 1 min from the 2nd; 5k pace for the 2 min and faster for the 1 min | Easy jog down recoveries and then to roundabout and back between sets | |
| 28/01/20 | Team Ingerbrigsten Tempo | Osterley Track |
| 20-25 x 400m @ tempo pace | 30 sec recovery |
| December | ||
| Date | Session | Details |
| 03/12/19 | Star & Garter Accelerations | Richmond (2nd meet point Star & Garter benches; 19:25-30) |
| 8 x bottom to top - starting at 10k pace, building up to 5k and then finishing off with mile pace coming over the top to the benches | Easy jog down recovery | |
| 10/12/19 | 1½ Nightingales | Nightingale Lane, Richmond |
| 7 x full hill and half hill efforts | Easy jog down recovery; constant running | |
| 17/12/19 | Bally Good Show! | Richmond Park (2nd meet point Sheen Gate) |
| ' | 4 x 2 min from the 1st hump, 6 x 90s from the 2nd; 5k pace for the 2 min and faster for the 90s | Easy jog down recoveries and then to roundabout and back between sets |
| 24/12/19 | Bonus Daylight Track with Rachel! | Barn Elms Track |
| TBC (Bring your own track fee of £3) | TBC | |
| 31/12/19 | Daylight hills in the park | Richmond Park |
| TBC | TBC |
| November | ||
| Date | Session | Details |
| 05/11/19 | Star & Garter ACW Loop | Richmond (2nd meet point Star & Garter benches; 19:25-30) |
| 5 x 1.4 km loop, including efforts all the way up S & G hill and along the bottom | Easy recovery loop back down, constant running | |
| 12/11/19 | OTT To The Roebuck | Nightingale Lane, Richmond (2nd meet point at Star & Garter benches; 19:25-30) |
| 8 efforts - start halfway up Nightingale Lane at steady pace to top, then turn left and sprint all out to The Roebuck pub | Walk back to top of hill, easy run down | |
| 19/11/19 | King's Road 35/40 | Richmond (2nd meet point bottom of King's Road; 19:20-25) |
| As many efforts as you can in 35 minutes (40 minutes if you're feeling good!); speed up for the last 100m where it flattens off | Easy run down recovery | |
| 26/11/19 | England Athletics Club Run with Urban | Osterley Track |
| TBC | TBC |
| October | ||
| Date | Session | Details |
| 01/10/19 | Ballet Good Show! | Richmond Park (2nd meet point Sheen Gate) |
| 2 sets of 4 x 2 minutes (start from 1st hump after small bridge); 5k pace whilst focusing on good technique | Easy run down recovery | |
| 08/10/19 | Nightingale Hill Sprints | Nightingale Lane, Richmond |
| 2 x 5 all out hill sprints, starting from the bend | 3 min recovery between sets; walk down between each effort | |
| 15/10/19 | England Athletics Club Run Session No.1 | TBC |
| ' | Hills | TBC |
| 22/10/19 | Ballet Good Show Again! | Richmond Park (2nd meet point Sheen Gate) |
| 4 x 2 min from the 1st hump, 8 x 1 min from the 2nd; 5k pace for the 2 min and faster for the 1 min | Easy jog down recoveries and then to roundabout and back between sets | |
| 29/10/19 | The Sibert Special | Osterley Track |
| 2-3 x 1200m, 2-3 x 800m, 2-3 x 400m, 6 x 200m; start at 5k pace and get faster as the efforts get shorter. | 90s recovery between reps, 3-4 minutes between sets |
| September | ||
| Date | Session | Details |
| 03/09/19 | Petersham Climb | Richmond (2nd meet point Star & Garter benches; 19:25-30) |
| 6 - 8 efforts up the hill, approx 5k pace/effort | Easy recovery loop back down, constant running | |
| 10/09/19 | Magic Nightingales | Nightingale Lane, Richmond (2nd meet point at Star & Garter benches; 19:25-30) |
| 3 x 3 efforts from bottom to top; steady pace to the bend and then sprint to the top! | 3 minutes rest at the top between sets | |
| 17/09/19 | King's Road 30 | Richmond (2nd meet point bottom of King's Road; 19:20-25) |
| As many efforts as you can in 30 minutes; speed up for the last 100m where it flattens off | Easy run down recovery | |
| 24/09/19 | Team Ingebrigtsen Tempo | Osterley Track |
| 20-25 x 400m at tempo pace | 30s recovery between each rep |