Sessions

First Timer Runners to the club: If you are coming for the first time then we suggest coming to one of the run sessions on Monday or Wednesday as these are the most popular sessions. There is no need to arrange to come in advance, just turn up a little before 7pm and ask for Neil and he will put you into an appropriate speed group. Please do not worry about speed as we have a wide variety of runners and speeds. Although please make sure you are happy with the distance and that you are able to complete the course. There is no need to be a member until you have been a couple of times and know you want to. Everyone is welcome.

Monday Social Run

  • Social run for all levels, usually split into 3 groups for novice, intermediate and fast.
  • Meeting Place: Gym Reception
  • Meeting Time: 7pm
  • Distance: 7 to 9km

Tuesday Swim

  • Tooting Bec Lido
  • Meeting Time: 6.30am
  • General Group Session
  • Wetsuit Recommended

Tuesday Track

  • Battersea Millennium Track
  • Meeting Time: 7pm
  • Extended interval session
  • 8 to 10km of intervals

Wednesday Intervals

  • Interval sessions for all levels. This is usually done as a single group as everyone will regroup after a short interval.
  • Meeting Place: Gym Reception
  • Meeting Time: 7pm
  • Some example sessions are shown further down this page. Session plans are usually detailed on the club notice board in the gym and on the club forum.

Thursday Bike session

  • Meeting Time: 7.30pm
  • Road biking session for all abilities
  • For full details join the forum as the venue varies
  • Richmond Park, Robin Hood Gate
  • If you are late go clockwise to intercept us

Sunday Long Run

  • Long run for all levels, usually between 8 to 15 miles. If a particularly long run is planned i.e. 15 miles, then we will plan the route so some can finish earlier if required
  • Meeting Place: Gym Reception
  • Start time 9:30am

Usually these are ran somewhere like Richmond Park, Wimbledon Common, Thames Tow Path or round to Hyde Park.

Interval Session Examples:

  • Fartlek – Normal run with 1 to 2 min faster periods during the run
  • Hill sprints – Short Hill sprints, usually 10 – 12 reps
  • Kenyan Hills – Short hills but not sprinting, continuous running up and down
  • 1k sets – Usually 5 or 6 x 1k using the end of Clapham Common
  • Pyramids – i.e. 1, 2, 4, 6, 4, 2, 1mins fast [half of interval time as recovery]
  • 400’s or 80sec’s – 10 to 12 reps [1 or 2 mins recovery]
  • 800’s – 6 reps [2 mins recovery]
  • 1600’s – 3 reps [4 mins recovery]
  • 3k’s – 2 x 3000m [6 mins recovery]

Marathon Schedules