Alternatively check out our Thursday sessions here!
Hill Training:
Meet at the club at 18:50, leave at 19:00, Secondary meet point is listed below at the hill or a Richmond Park gate.
Track Training:
We use both Osterley and Barn Elms Tracks
Barn Elms: Meet at club at 18:50 leave at 19:00, Secondary meet at track at 19:20 for Drills, session at 19:30
Osterley Track: Meet at track (Piccadilly to Osterley) Drills at 19:10, session at 19:30.
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.
| 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 |
| 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 |
| 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 |