Saturday Hill Training in Greenwich
Bring some variety to your training, strengthen your legs and lungs – and even make new running friends – by joining in our tough but sociable coached hill session, held close to the start of the London Marathon on Saturday mornings, all year round. Greenwich Park is London's oldest enclosed Royal Park and includes 73 hectares of grassy hills both East and West of the Greenwich Meridian. And there are inspiring views across the Thames towards Canary Wharf, the Millennium Dome and the City of London. This well-maintained park provides an ideal off-road hill training environment. There are ample, clean public toilets, water fountains and a delightful café for post-training refreshments: what more does a runner need?
Where and when?
We gather near our car parked on Blackheath Avenue inside the Park in time to start the warm-up at 10.00am on Saturdays. This is near the Tea House at the top of the main hill near the Royal Observatory (see map below). You can store your gear in the boot at your own risk whilst training. Training is usually over by around 11.30 am. See the Greenwich Park page for full details. Pre-booking for each session is essential. Please sign up using the link on the right.
Aims
We try to provide a challenging and enjoyable session for all standards of runner. If you find yourself being overtaken on hills in road or cross-country races, then these sessions are for you. Even if you never plan to race on hilly courses, hill training makes you faster, stronger and more efficient on the flat. Sebastian Coe, Paula Radcliffe and the Kenyan national squad are all noted for doing lots of hill training!
This type of training builds leg-strength (especially the quadriceps and gluteal muscles – i.e. thighs and buttocks); develops good hill-running technique; strengthens your heart and lungs; increases lactic acid tolerance and – not least – increases your confidence on hills. And it can provide a refreshing change from pavement and track-pounding. You should begin to notice benefits after about 4 sessions.
The sessions are not recommended for new runners, people who don't want to make new friends, and/or those suffering from calf, achilles tendon or plantar fasciitis injuries. If in doubt, ask me for advice (details below).
Click here for results from previous time trials.
What to bring
Bring water or other drinks, fell shoes (ideally), cross-country spikes or your muddiest trainers, and something warm to put on after training. Bring your Heart Rate Monitor too, if you have one.
What to expect
The precise content of the session varies from week to week, but in broad terms you can expect:
- Social warm-up of around 2 miles jogging, followed by technique drills and strides. Change footwear (although the session can be done in ordinary trainers if you don't mind them getting muddy) and take off warm-up gear.
- After some brief instruction in good hill technique, we do 3 sets of multiple hill efforts, lasting from 8–12 minutes per set with 3–5 minutes jogging between. The aim is to perform as many surges up the hill as you can in the allotted time, jogging back down as your recovery. You should be experiencing lactic acid in your quads and seeing your maximum heart rate on your HRM after 2–3 efforts.
- We aim to mix and match the hills to give plenty of variety and reduce the risk of injury. Some hills are longer (around 200m); others short and steep and a real test of your technique. Sometimes we practice down-hill running, or run relays on the final hill for fun and variety!
- Cool-down jog of up to a mile. Stretch.
- Total distance to write in your training log: about 5.0–6.5 miles. Count it as a speed/strength session.
- Adjourn to the Tea House for chat and refreshments (optional).
- At roughly 6-weekly intervals, we hold a time trial (click here for previous results ) up The Avenue (about 650m) to enable you to monitor your progress.
Contact details
Telephone: 07970 896440 out of office hours
e-mail: karhan90@btinternet.com
Karen Hancock
UK Athletics Level 3 Coach ("Endurance" and "Children in Athletics")
Click here to read Karen's training articles.