Interval training sessions are lead by UK Athletics Level 2 Coach Richard Tuson and take place on Thursday evening at 19:30.  During the winter, we will be alternating between Track Training (at Perivale running track) and Hill Training.

TRACK - Meet Perivale Track (19:30). Stockdove Way, Ealing, UB6 8TJ - Map

HILLS - Meet at Haven Green (opposite Ealing Broadway station) - Map

PARK - Meet on Ealing Green, our usual meeting point for all other runs

• 10 mins slow jog warm up
• 5/10 mins active dynamic warm up (in park)
• 30 mins 6-8 x 400/500m with approx 3 mins recovery
• 5 mins recover/regroup
• 10 mins slow jog warm down + light stretching

Variations on this session include

• Staggering/handicapping the start positions to ensure all runners finish close together
• ZigZags (inspired by Ethiopian runners) with shorter reps and jog recoveries
• Hill Training
• Track Sessions

There is no minimum pace or standard for the sessions, any level of ability is very welcome.

A few words from Richard

Originally I ran for Stockport Harriers for over 10 years before coming to London. Started off jogging then eventually got down to 16/33 for 5km and 10km whilst at Stockport. With moving around London ran for Wimbledon Windmilers (started off in a similar way to Ealing Eagles) then Ealing AC

8 years ago while at Ealing S&M AC, I took Level 1 coaching (with Tony Randall) then completed the full UKA coaching course and assessment to qualify as Level 2 and continued coaching at Ealing - mainly juniors. I have also coached a couple of beginners up from scratch to complete races.