Saturday Hill Training at Parliament Hill

Gowan's group

Hill training is a great way to improve your endurance, conquer any fear of hills, add variety to your training and meet similar-minded Serpies.

Pre-booking for each session is essential. Please sign up using the link on the right.

Where and when

We meet at 9.20am by the track, near the children's play area, every Saturday except the last Saturday of the month.

On the last Saturday of the month the session takes place at a guest hill. This will be announced via the training e-list, and also on the sign-up list

On the first and third Saturdays of the month there is an up hill technique session at 8.45. Email the coach if you want to take part.

Anyone arriving after the start, or during the safety briefing, takes responsibility for their own possessions; bags, cycle helmets etc.

Format of the session

A lengthy warm-up incorporating a short jog followed by various dynamic drills. Then the steep hill sprints, to improve stride strength.

Next come 30-40 minutes of hill running normally comprising 2 or 3 workouts. Sometimes these workouts are race scenarios with associated techniques. All workouts are designed to be doable for newcomers and challenging for regulars. Once a month, normally the third Saturday, there are 15-30 minutes of Kenyan hills: continuous running over a selection of hills of different lengths and gradients.

There is always a game at the end that generally involves teams and sometimes has a thinking factor. Finally a 10 minute cooldown jog followed by strength exercises and stretches.

We then adjourn to a nearby cafe (Polly's) for much-needed protein, refreshments and chat.

How fit should I be?

You should be comfortable running 2 Parks (4 miles). Hill training is not suitable for anyone new to running. However there is a wide range of speeds within the Primrose runners so you are likely to find someone to run with. The workouts often involve running in groups or pairs.

What to bring

Bring your own water/drinks, and something warm to put on. I carry round a large bag for your lightweight jackets and water bottles. You can store your bags in lockers at the track. These cost £2.80 to use plus a refundable £1. It's best to arrive early to secure a locker.

Gowan Clews
UK Athletics Coach (Fitness in Running and Walking)