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.
Autumn sessions – it’s time to build endurance and strength or peak for October-December races for distances from 10km to marathon. Sessions include Lactate Threshold (LT) and 10km paces with options for increasing or reducing the challenge for each session according to goals and current fitness.
Structure of the sessions:
- Before – jog warm-up for 5-10 mins; a few mins’ mobility work and strides.
- After – some short stretches
Main set
| Date | Session | Notes |
| 18 Sept | Pyramid: 1k/2km/3km/2km/1km @ LT pace with 1’ per km effort recovery. | Options to stop after 3km element, depending on training goals |
| 25 Sept | 8-10 x 800 m @ LT pace; 200m jog recovery | Option to do more reps if volume important for your goals |
| 2 October | 4 x 1 mile/1600m @ 10 k pace; 2’ active recovery. | Club Champs 10k on Sunday 5 October (Middlesex 10k) |
| 9 October | 6-8 x 1k @ 10k pace; 90” static recovery | Royal Parks half on Sunday 12th |
| 16 October | 4-6 x 2km @ LT pace; 90” recovery | Club Champs 10 miles on Sunday 19th (Cabbage Patch) |
| 23 October | Pyramid: 1k/2km/3km/2km/1km @ LT pace with 1’ per km effort recovery. | Options to stop after 3km element, depending on training goals |
| 30 October | 5-6 x 1 mile/1600m @10k pace; 2’ recovery | |
| 7 November | 2 x 15’ @ LT pace; 2’ recovery | Coach Karen is away |
| 14 November | Time-based session; 8-12 x 4 mins @ 10km pace; 1’ jog recoveries (Total effort: 32- 48 mins) | |
| 21 November | Ladder: 1k/2k/3k/4km @ LT pace with 1’ per km recoveries | Do fewer steps if more consistent with your goals. |
| 28 November | 8 x 1k @ 10k pace; 90” recovery | |
| 5 December | Sharpener: 5 x 1k @ 5k pace; 2 min recovery | Last big marathon of the year |
| 12 December | 2 x 20’ @ LT pace; 90” recovery | |
| 19 December | 6-8 x 1k @ 10k pace; 90” recovery | |
| 26 December | Pyramid: 1k/2km/3km/2km/1km @ LT pace with 1’ per km effort recovery. | Boxing Day |
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