TRAINING
INFO & FAQs
Introduction
Improve with the support of our running community
Whether you are completely new to running, looking to complete your first 5k, or an experienced runner aiming to progress at local or regional levels, we can help you achieve your goals.
All our training sessions are fully coached, and structured to increase endurance, speed and running technique, to support runners taking on all distances, from 5km to marathons, and beyond.
We warmly welcome newcomers to our club, and make every effort to support those coming back to running, as well as those just starting out.
Please join us for a free taster session on one of our training nights, without any commitment to join.
We promise that you will never be left to run alone when we go out for training runs. We also promise to coach runners at all levels and help them to improve.
how it workS
We train on Tuesday evenings, starting from our clubhouse…
On Tuesdays, there are five groups led by our UKA qualified coaches, grouped based on average 5k times to cater for all abilities. We recommend selecting a training group based on your current 5k time.
Intermediate 3 · Sub 35 min
Intermediate 2 · Sub 30 min
Intermediate 1 · Sub 25 min
Advanced 2 · 19 – 21 min
Advanced 1 · Sub 19 min
For Tuesday’s training, please meet at 7pm at the clubhouse first, unless arranged otherwise with your coaches.
…and on Thursday evenings, at Osterley Track
Our track sessions are designed to improve speed endurance through interval training, for distances from 5km upwards. They are structured for a range of abilities, ranging from experienced, competitive runners, to those with a reasonable fitness level seeking to improve.
Led by one or more qualified coaches or LiRF, they follow a similar format to Tuesday sessions, comprising warm-up/drills, a set of intervals, and then warm down. Everyone is welcome to attend track.
For Thursday’s training, please meet at 7.30pm at Osterley Track, dressed ready to run.
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All our coached sessions consist of a warm-up jog, work on technique/drills, between 15-40 minutes for the main session, and a cool-down jog followed by stretching.
Each week features a specific goal and the type of session will reflect this i.e. intervals, hill work, speed work etc. The total distance covered (including warm-up/cool-down) is shown in the weekly training schedule.
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During winter, our training sessions take place in the evening when it is dark and cold. Please dress warmly and appropriately with lights, hi-vis clothing, and ideally a running head torch or chest light.
In the summer, we regularly train in beautiful Richmond Park, with sessions that take us through long grass. This may expose us to ticks, so please cover legs, wear insect repellent and check for ticks after running in the park.
Further information on tick awareness can be found here (PDF) >
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On Tuesdays, you have full use of our clubhouse facilities eg: fully-equipped changing rooms, hot showers, toilets, kitchenette, safe, bicycle racks.
On Thursdays, we have the full changing facilities of the Osterley Sports and Athletic Centre available for our use.
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Children of any member can join in training on both Tuesdays and Thursdays.
For Tuesday training only, juniors should be able to run 5k non-stop, and if under 11 years old, must be accompanied by a parent, or guardian.
For juniors aged 11 - 18 years, we can arrange for a DBS-checked qualified session leader (minimum LiRF) to buddy up.
Please contact the session coach or leader about this, with at least a week’s notice.
Training · faqs
