Primrose Hill (Thu)

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Thursday coached session in Primrose Hill

Start time

7:00 pm Thursday

Meeting point

By the entrance on Albert Road near the crossing next to Primrose Hill Bridge across the Regents Canal. Google Maps location of the meeting point is available here.

Session’s objective

Regular Thursday night hill sessions at Primrose Hill include threshold and hill coaching to improve strength, fitness and endurance. The sessions are suitable for all levels and designed to develop your individual running. Individual advice is also provided to ensure you get the most out of each session.

Date: Session’s objective: Workout: Session Lead: Max Capacity:
2 May 2024 Down Hill Sprints 8-10 down hill sprints from 200m spot to usual starting spot.

30 sec rest at bottom, AND walk up recovery

5 minute flat road recovery run to end and flush out legs and keep them moving

Mary Marshall 10
9 May 2024 Up Hill race finish 5-6x Run up to the middle lamppost, round and down around the small triangle and back up to the middle lamppost and through to a “sprint”/faster finish.

90 sec recovery between sets

Mary Marshall 10
16 May 2024 Speed & Endurance Pyramid: 2 or 3 x [50m, 100m, 150m, 200m, 150m, 100m, 50m]. All at 5/10km effort. 2 min recover between sets. Mary Marshall 10
23 May 2024 Up Hill Sprints 10-15x up hill sprints. 2 min in recovery between each sprint. This MUST be an all out effort. 5 min recovery jog on flat road. Mary Marshall 10
30 May 2024
Speed, Endurance and Power Jo Pavey. 3 x 200m, 4 x 150m, 5 x 100m, 6 x 50m, 1 x 500m (all @5k effort, 2 mins recovery between sets) Mary Marshall 10

Requirements

Due to our limited space, we require ALL participants to pre-register weekly by Wednesday at 9:00 pm by emailing coach Mary Marshall here. The sessions are suitable for runners of all abilities. Note that there are no lockers or changing rooms, so please come ready to run. A warm top and water may also be needed. The ‘street’ lighting on Primrose Hill changes regularly, so sessions will likely be adapted to the lit areas for safety reasons. If you have a head torch you may find it useful.

Contact

Mary Marshall