Track and Field Training

Track training for runners takes place on Tuesday evenings at Willesden track, Tuesday evenings at New River Track and Thursday evenings in Battersea. There are sessions suitable for 800m, 1500m, middle distance and endurance runners all year round and during the summer there are usually sessions for sprinters as well. The sessions for middle distance and endurance are also suitable for those training for cross-country and triathlon racing.

The club does not currently provide specific training for hurdling or field events, although we do try to put those interested in touch with any known training groups. If you have an interest in this area (coaching or competing) please contact us.

Frank Horwill has written several track and field coaching articles which you may find useful. See:

• Training for 5000m
• Why did Coe's 800m record last so long?
• Running a four minute mile
• Getting it right: the triple jump
• Training advice to clear barriers

Willesden Stadium

Willesden Stadium reopened in 2007 after a major refurbishment and now boasts an 8 lane fully synthetic track with an 8 lane straight.

Track coaches David and Malcolm organise track sessions on Tuesday evenings.

There are showers and changing facilities and entry to the track costs £2.05 per person.

Address

Willesden Sports Centre, Donnington Road, Willesden, NW10 3QX

Getting There

"Digital Data © Bartholomew (2006)"

Bus

Routes 6, 52, 187, 206, 226 and 302 pass close to the Sports Centre. Route 6 stops right outside the Sports Centre and also passes Queens Park and Warwick Avenue tubes.

Tube

The closest stations are Dollis Hill, Willesden Green (Jubilee), Willesden Junction (Bakerloo)

Rail

Willesden Junction and Kensal Rise (London Overground).

Car & bike

There is a large car park and a cycle rack.

Track Sessions – General Guidance

• Tuesday night (Willesden) details
• Tuesday night (New River) details
• Thursday (Battersea) night details

Who the track sessions are for

The Tuesday and Thursday track sessions, at Willesden, New River and Battersea, are by no means elitist, but they are not suitable for new runners. You should have built up a good base of stamina and endurance before you start introducing speedwork into your programme. If you are in doubt or have any queries on this or other coaching point, please do contact any of the Level 2 or 3 coaches on the Serpentine Coaching Team or email them.

Runners new to track or those returning from injury are advised to limit their session to between half and two-thirds of the total session until you have regularly attended track for 2–3 months. If you are in doubt about how much you should do, please speak to a Level 2 or 3 coach for advice preferably before the session commences. Similarly, if you are new to track and/or are in doubt about track etiquette, please speak to any of the coaches before the session.

Before you start

Sessions start with warm ups at 6.45pm at Willesden and 7pm at New River & Battersea. Please ensure that you have jogged 4 laps of the track prior to the warm-up session. Bring training kit suitable for the anticipated weather temperatures (don't forget that the temperature drops as the evening draws on) and water to drink.

If you are new to track speed work, please speak to one of the coaches before commencing the session or email them in advance.

After you finish

After completing each session, we recommend that you warm down (ideally getting your HR down to <120bpm) by jogging four laps of the track followed by stretches to all of the main muscle groups. Each stretch should last an absolute minimum of 20 seconds.

Previous coaches have provided details of athletes’ times for each distance and pace. With the growth of the club and the popularity of these sessions we regret, for a number of reasons, this is no longer practical. Pacing charts are available and runners are recommended to calculate their paces for the forthcoming session. Sessions are reproduced in the personal evaluation chart and there is a column for you to record your paces too. We very much encourage you to keep this record which we feel will help you to monitor your progress and can be used in conjunction with your own race diary.

How the training sessions are described

We use the IAAF Standard Representation of Training Sessions

Sessions are described as follows:

Sets x repetitions x interval (intensity / pace) [recovery between reps, then recovery between sets]

Example

10 x 2 x 400 (5K) [1’ & 2’]
10 sets x 2 repetitions x 400 metres interval at YOUR 5K pace. One minute recovery between reps and two minute recovery between sets. Normally, the intensity / pace would be in time [‘mins and “seconds]. We usually use pace i.e. YOUR current, race pace.

RECOVERY: Slow jog during recovery please.

PACE: This should be based on current or very recent times.

Serpentine Coaching Team

Click here to contact the coaching team.

Click here for an up to date listing of our running coaches.

Major Contributions to the Club

This page is dedicated to those people who have in one way or another made a significant contribution to the club, for example, by inspiring others, or by volunteering significant amounts of time.

John Stonham Farewell Cup

John Stonham was an active member of the club from 1986 and the award was donated anonymously in 1993 upon his departure to Thailand.  The trophy is awarded annually to the runner who, in the judgement of the Committee, inspires others by being 1) a new runner who shows significant "improvement, but not necessarily victories" 2) an experienced runner returning from injury or illness or 3) a runner showing enthusiasm in the sport even without victory. The Cup is usually awarded at the Christmas dinner.

John Stonham was delighted to have a cup named after him and was always pleased to learn of the winner each year.  Sadly John passed away in May 2008 aged 82.

Secretary's Shield

Donated by James Godber, the then Honorary Secretary, in 1986, this trophy is awarded annually to the club member or members who, in the personal judgement of the Honorary Secretary, has greatly contributed to the club, above and beyond what might be expected from an ordinary member. The trophy is usually awarded at the AGM following the year to which the award relates.

Plyometrics with Andy

During the summer months Andy Harrsion will hosting a few 8 week series of plyometrics training sessions . These will be based from the Seymour Centre and will take place in Regents Park or Hyde Park. Runners are encouraged to sign up for 8 weeks for a short session early on Friday evenings by emailing Andy. Plyometrics carry an enhanced risk of injury, so if you are prone to injury or have been racing for less than two years please seek advice from the coach first.

The sessions may seem easy at the time but should be respected! For a discussion of what plyometrics is, and how it can benefit you read this coaching article by Andy.

Details

Meet in the club room on Friday at 6:45pm changed and ready to go.

Club members only. You need your membership card to gain access to the Seymour centre and bags should be left in the club room, which will be locked during the session.

Places are limited to 18, open to all abilities, but please be prepared to acccept the coaches advice if the session is not suitable for you.

Articles by Andy Harrison

Andrew Harrison has been competing in triathlons for 5 years at all distances up to Ironman. He has been teaching and coaching swimming for 8 years and is a level 2 coach. He has recently qualified as a UKA level 2 endurance coach.

His current studies include British Triathlon level 2 and ABCC cycle coaching and a sports science degree all of which are ongoing.

He is currently working for swim4tri as a coach and also helps to organise the club cycle rides in Surrey and Richmond park on Sunday mornings.

1.  Plyometrics

Accredited Triathlon Coaches

Serpentine has a large membership and a very few hard-working, unpaid triathlon coaches who have earned accreditation from our sport's governing body – British Triathlon. More coaches are always welcome. See the British Triathlon website and the information in our volunteering section to find out what is involved in becoming a coach. The club can provide financial assistance towards the cost of coaching courses. Contact Jennifer Lashua for more information.

British Triathlon accredited coaches by level, in alphabetical order of surname

Level 3 Coaches

Terence Collins started coaching in 2002 when he studied for an MSc in Sport Sciences at Brunel University, London. His current experience includes coaching endurance athletes from Ironman, Olympic and sprint distance triathlon to marathon runners, and endurance cyclists and swimmers. Some of the recent coaching highlights include guiding relative novices to become standard and long distance age group internationals. He has raced at all triathlon distances including Ironman, Half-Ironman, Standard (Olympic) and Sprint distance, additionally he has completed long distance run and bike races including the Rotterdam Marathon and the Etape de Tour. His coaching philosophy is to prescribe personalised training sessions designed to meet the athletes objectives, goals and needs. Moreover, he strives to offer a training prescription which optimises training and racing performance whilst maintaining a work/life/training balance.He works with athletes whose ability ranges from beginners to elite across all endurance distances: Ironman, Half Ironman, Standard Distance (Olympic), Sprint Distance, Marathon runners, and Endurance Swimmers. His qualifications include: MSc Sport Sciences, BTF Level 3 Coach, YMCA Fit Personal Trainer Level 3, ASA Level 2. Web

Margaret Sills Having swum competitively for many years, and run her first Marathon on target under 4hrs (London 1982) Margaret completed her first triathlon in 1983 at the age of 33. From 1995 until 2005 she raced in the age group triathlon world championships, generally finishing in the top 10 – 4th being her best placing. She claimed a gold medal in the Europeans and often made podium. In 2000 she celebrated her 50th birthday by completing her first full distance Ironman in 12hrs 50mins and in 2004 completed the Hawaii Ironman, the pinnacle of triathlon racing. She has been coaching club members for a while and in 2008 a few of them decided to attempt the Race Across America The above sporting activities are moulded around a full time job at King’s College, London , where she is Academic Director for the Higher Education Academy’s Health Sciences and Practice Subject Centre

Level 2 Coaches

Katie Crowe comes from a background of competitive swimming from an early age and took up running for fun in about 2000. The transition to triathlon is a fairly recent one, purchasing her first road bike in early 2005! Despite the recent take up of the sport, she graduated quickly from sprint and Olympic distances up to 70.3 and her first Ironman in 2007. Katie’s coaching career began in 2005, when she decided to become more involved in helping other athletes achieve their potential. She has been a level 2 coach since November 2006. Email

Paul Perry, being Australian, started swimming when he was 3 years old and competed in basketball, fencing, volleyball, tennis, cross country, athletics, cricket, football and surf life saving. Having become a bit podgy during his doomed quest to become Junior Mr Queensland (a bodybuilding title), Podgy Paul started triathlon 7 years ago, deciding that the only way to true fitness was through doing 3 sports at once - allowing you to train happily and not feel guilty when tucking into that extra chocolate cookie at morning tea time. He competes in running (up to marathon distance), duathlon and triathlon at all distances (sprint to Ironman). He also has 4 years experience as a spinning and gym instructor in Australia and England, and 3 years coaching for Swim4tri, the swim improvement specialists.

Level 1 Coaches

Andrew Harrison has been competing in triathlons for 5 years at all distances up to Ironman. He has been teaching and coaching swimming for 8 years and is a level 2 coach. He has recently qualified as a UKA level 2 endurance coach. His current studies include British Triathlon level 2 and ABCC cycle coaching and a sports science degree all of which are ongoing. He is currently working for swim4tri as a coach and also helps to organise the club cycle rides in Surrey and Richmond park on Sunday mornings.
Michael Shaw started his sporting career as a competitive swimmer, reaching a high junior level before packing it in to play rugby. Having run the London marathon in 2000 for a challenge, Michael decided to get serious about health and fitness and started training towards an Ironman. Completing his first ever triathlon at Ironman Austria in 2002, he got hooked and has to date completed 8 Ironmans and numerous shorter distance events. Having quit the corporate world, Michael now trains fulltime and has set his sights on qualifying for Kona. He coaches masters swimming, helps out with the Sunday rides and Thursday track sessions, and is a Level 2 gym instructor. He is going to be working towards achieving his British Triathlon level 3, ASA level 2 and NASM level 3 over the coming years.
Beate Vogt (British Triathlon Level 1, attending Level 2 qualification during winter 07/08) began doing triathlons about 20 years ago in New York where she participated in a number of sprint triathlons. After moving to London she re-started competing in triathlons with Sprint and Olympic distances and has just completed her first Half Ironman. After organising a number of different coached sessions, inviting experienced coaches to the club in 2005, Beate felt that she could expand her coaching experience to include triathletes. She is now co-coaching a successful Serpentine women’s triathlon squad with Katie Crowe. In addition, she is a UK Athletics Level 2 (Endurance) coach, a qualified swim teacher and SAQ Trainer.

Serpentine Summer Party

I hope you're all ready for the Summer Party Olympic Event of the year! Come as your favourite athlete or anything Olympic related. Compete for Olympic gold in the highly prized three legged race, volleyball tournament or best dressed swimming outfit! There will be fabulous prizes on offer for all you budding athletes.

The party is to be held at Richmond Lido. The Lido is really lovely with a lot of space and greenery. We will start the evening by relaxing, swimming and playing games (if you so choose!) and then have some food and move onto some dancing. The Lido will be set up with volleyball nets and other equipment for activities. You are not allowed to swim whilst intoxicated!

Included in your ticket price will be a delicious choice of paella pans to include:

• Chicken and red pepper paella finished with a saffron stock
• Traditional seafood paella with prawns, mussels and parsley
• Pan fried potatoes, red onion and peppers
• Stir fried vegetable with noodles
• Thai style curry with fresh chillies, ginger, lemongrass and coriander

There will be an additional cash bar that will include draught beer, wine, and basic spirits (gin, white rum, scotch, vodka) as well as Pimms and lemonade, Magners cider and some bottle beers

Details

Date: 19 July 2008 from 7pm till 1am

Location: Richmond Lido

Price: £24 for Serpies plus guests. Tickets will be on sale soon via Entry Central and paper tickets will be distributed later.

If you have any questions please email Mariana.

Swimming Training

It is always a battle to find pool space in a in a city of 6 million people. So listed here are both the swimming training organised by Serpentine and also a range of other options that Serpentine's swimmers and triathletes use.

Reserving a place & enquries

All Serpentine swimming is based on booking a block of 8-10 sessions and paying in advance.

• Email Serpentine's swimming co-ordinator about Monday sessions at Orchard Lisle Pool, Guys Hospital.
• Email Stephanie Ellis direct for information about her technique sessions at the Queen Mother Sports Centre.
• Email the Seymour swimming coordinator about Monday yardage sessions at the Seymour Centre, coached by Terence Collins. From 12 may 2008.

We no longer run a technique focussed session on Tuesdays at Orchard Lisle Pool. We recommend that swimmers looking for technique coaching either attend one of Swim For Tri's courses or one of Stephanie Ellis' sessions.

What you can expect

You won't be ploughing endless lengths in these sessions; they are yardage and drills based and so are more similar to interval or fartlek training with a specific focus for each part of the session. Serpentine's Monday night session at Guy's Hospital Pool are organised by the club, with coaches provided by Swim For Tri. The sessions are usually suitable for all levels of swimmer but are front crawl only. If you need to learn crawl, both Stephanie's and Swim For Tri's teaching sessions are recommended by Serpies.

Big week training

Serpentine member, Michael Hanreck, took part in the Epic Camp in January 2004; an exclusive training fortnight for ironmen who could go long in under 10 hours. You can read Michael's advice about 'Big Week' training here.

Coaching

Running and track coaching (where a qualified coach oversees the session) is available at a number of sessions each week as follows:

• Tuesday Track sessions at New River (Wood Green)
• Tuesday track sessions at Willesden
  
• Thursday track sessions at Battersea
  
• Saturday morning hill sessions in Greenwich Park

Serpentine don't hold regular triathlon specific coached sessions, although there are regular cycling and swimming sessions to complement the runnning sessions, most of which are overseen by either a Serpentine coach or an external coach:

• Monday swimming at Orchard Lisle
• Monday swimming at the Seymour Centre
  
• Tuesday spinning at Imperial
• Sunday cycling
  

Our coaches all abide by the Coaching Code of Practice. Look in our volunteering section if you are interested in becoming a coach.

Advice from our coaches

• Frank Speaking by Frank Horwill. A superb collection of articles by Frank Horwill, a Senior British Athletics Federation coach, who works with the faster Serpentine runners and is a prolific writer on all aspects of running.
  
• Ask Karen. Karen Hancock, our level 2 coach who runs the Greenwich hill sessions, provides lucid answers to some of the questions put to her by relatively inexperienced runners.
• Advice from Derek Turner. Particularly for new runners and those planning a first marathon.
• Running a first marathon by Daniel O'Donoghue
  
• Advice for Women Runners. For most purposes, women runners face the same challenges, highs and lows as male runners. But there are one or two issues that affect women in particular. This section is intended to deal with those specifically.
  
• Marathon Training Seminar. Notes from the 2006 Spring Marathon Training Seminar.
  
• Bleep and Balke Testing. Information about these tests for VO2 max to help you set the intensity of your sessions.

Contacting us: coaching@serpentine.org.uk. Please remember that all the coaches have full-time jobs and other responsibilities, so please have consideration for their lives too. For example, it is usually best to make phone contact outside office hours, or better still, by e-mail.