Location
- Charlton Way, London SE10 8QY
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Website
https://www.royalparks.org.uk/parks/greenwich-park/food-and-drink/the-pavilion-cafe -
We meet on Blackheath Avenue inside the Park, usually near where someone has parked their car to store belongings. This is near the Tea House at the top of the main hill near the Royal Observatory (see map below).
Coached Threshold Session – Greenwich
Looking for a daytime structured training session – why not come to the Thursday morning threshold sessions in Greenwich. Threshold training helps improve VO2 max, bringing faster race times at a range of distances from 5km to marathons and reduced fatigue at slower paces. Sessions are suitable for anyone who can run continuously for 5km.
The group go to the cafe after the session where coach Karen is happy to provide advice on training plans, running technique and suitable drills.
Where and when?
We gather here in time to start the warm-up at 10am on Thursdays. Check beforehand, but often you can store bags in the boot of a car, at your own risk, whilst training. Training is usually over by around 11.00 am. Pre-booking for each session by midnight on the Wednesday is essential. Please sign up below as we have a limit of 12 runners.
In Greenwich Park there are clean public, pay on entry, toilets, water fountains and a café for post-training refreshments.
Summer sessions – at a variety of paces to provide a variety of training stimuli. If the session suggested doesn’t suit your training programme or race schedule, by all means do more or less than suggested.
| Date | Session | Notes |
| 22 May | 4 x (1 km @ LT pace; 1 min rest; 1km @ 5 km pace; 2 min rest) (Total effort: 8 km) | Mixed pace session, alternating pace with each km |
| 29 May | 6 x (1400m @LT pace; 90 sec rest) (Total effort: 8.4 km) | Building high aerobic endurance |
| 5 June | Broken kms: 2 x 1km @ 5k pace; 3’ rest; Broken km: 400m @ 3k pace/250m jog; 350m @ 1 mile pace/400m jog; 250m @ max speed /350 m jog; 2 x 1k @ 5k pace; 3’ rest. (Total effort: 5 km) | Faster mixed pace session to sharpen up for: Grand Prix 5 km on Tuesday 10 June |
| 12 June | 8-10 x 750 m @ LT pace; 250 m jog recoveries (Total effort: 6-7.5 km) | |
| 19 June | Fast finishes: 5 x (1km @ LT pace; 400m @ 5k pace; slow 400m jog recovery) (Total effort: 7 km) | Building ability to hang on to pick up the pace for the finish |
| 26 June | Time-based session; 8-12 x 4 mins @ 10km pace; 1’ jog recoveries (Total effort: 32- 48 mins) | Coach Karen is away. |
| 3 July | 6-10 x 1km @ LT pace; 60” static recoveries (Total effort: 6-10 km) | Grand Prix 3 km on Tuesday 8 July |
| 10 July | 20 x 200m @ 10km pace; 200m jog recoveries (Total effort: 8 km) | Will mark 200m spot with a cone or similar Grand Prix 1 mile on Tuesday 15 July |
| 17 July | Broken kms: 1 x 1km @ 5k pace; 3’ rest; Broken km: 400m @ 3k pace/250 m jog; 350m @ 1 mile pace/400m jog; 250m @ max speed /350m jog; 2 x 1k @ 5k pace; 3’ rest. Broken km: 400m @ 3k pace/250m jog; 350m @ 1 mile pace/400m jog; 250m @ max speed /350 m jog; (Total effort: 5 km) | Sharpen up for: Grand Prix 1km on Saturday 19 July |
| Back to 10k/10 mile training from here – use 10k/LT training sessions as below | ||
| 24 July | 6 x 1400 mile at LT pace; 2 min jog between | |
| 31 July | 2 x 20 mins @ LT pace with 4 surges in each set at 5’ interval; 5 mins jog between | |
| 7 Aug | 5 x 2 km at LT pace with surges at 5’ intervals; 3’ jog between | |
| 14 Aug | Tempo run: 25 mins at 10km race pace with surges every 5 mins | Cut-back week |
| 21 Aug | 6 x 1 mile at 10km pace with last 200-300 m surge; 90 second jog between | |
| 28 Aug | 2 x 20 mins @ LT pace with 4 surges in each set at 5’ interval; 4 mins jog between | |
| 4 Sept | 5 x 2 km at 10km pace; 2’ jog between | |
| 11 Sept | Tempo run: 25 mins at 10km race pace with surges every 5 mins | Cutback week |
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