Training Schedule

Tuesday & Thursday Evenings: We meet at 7pm at the Wimbledon Rugby Club and start running at 7:15 after a few announcements. Although there are different ability groups, you should be able to comfortably complete the social run without stopping before attending weekday sessions. These sessions are structured and include hill, speed and fartlek sessions. During the Winter evenings we run on the road, rather than on the Common, so please wear high visibility clothing. For distances see list at the bottom of this page.

Saturday Morning Track Session: A coached session takes place at Wimbledon Park Track at 9.30am on Saturday mornings (ends at 11:45am). The Club pays an annual subscription to fund all Windmilers' track fees. Our UK Athletics coaches are also available here to assist you with training and planning your own sessions.

Sunday Morning: We meet at the Wimbledon Common Windmill, Windmill Road at 10.00am for our formally coached sessions. You have the option of taking part in our 3 Miles Social Run which has plenty of stops for re-grouping with a qualified coach. Or if you prefer, you can take part in runs of 5-7 Miles with some stops. These either stay on the Common or may go into Richmond Park.

There is also a 9.00am run coached by Olwen which covers 11 miles on average unless marathon training and a 9.30am run for more experienced runners wishing to take part in longer distances from 11 miles upwards. There's generally a good ability range and always a few marathon runners. Please note this is not a formally coached or supervised session, but all new runners are very welcome to join in.

PROtraining: Details under Training
Fast: Windmill Rd, 600 x 10
Int/Ave: Windmill Rd, 600 x 5-8

300m x 12, 1 min rec
100m x 12, 1 min rec

THREE MILE HANDICAP SERIES
Fast: Meet at Windmill
Int/Ave: Not the Rugby Club

Fast: The Mounds, x 12
Int/Ave: Club 10k Route, 1 Lap

1600m x 2, 800m x 2
400m x 2, 200m x 2, 1 min rec

PROtrain: At Windmill from7pm
5k to Marthon sched
Fast: Team Training: Captains' Run 7-8 Miles
Int/Ave: Fartlek in the Park 4-5 Miles

Fast: 2 laps
Int/Ave: 1 or 2 Laps

400, 500, 600, 700, 800,
700, 600, 500, 400, 300, 200, 100m

200m rec

PROtrain: At Windmill from7pm
5k to Marthon sched
Fast: Windmill Rd, 800 x 10
Int/Ave: Windmill Rd, 800 x 6-8

Fast: Gravelly Hill Threshold Run, 2k x 4-5
Int/Ave: The Mounds, x 8

Focus on form:
400m x 12, 1 min rec

15th July SRL Elmore 7M

PROtrain: At Windmill from7pm
5k to Marthon sched
Fast: Using the Middle Field, 400 x 10
Int/Ave: Using the Middle Field, 400 x 6-8

Fast: Fartlek Richmond Park, 7-8 Miles
Int/Ave: Hills at Queensmere Pond, 5 x 2

1000m, 200m rec, 500m, 200m rec
x 4

23th July SRL Elmbridge 10k

THREE MILE HANDICAP SERIES
Fast: Meet at Windmill
Int/Ave: Not the Rugby Club

Fast: 2 laps
Int/Ave: 1 lap

900, 800, 700, 600, 500m
400 rec between each