Training with Ealing Eagles Running Club July to Sept 2019

There will be opportunities over the next few months to do different types of training. With evening sessions on Mondays to Thursdays, sessions during the day midweek, and various training runs at the weekend, hopefully there will be something for all members of the club to join. There has been more of a focus on training for shorter distance racing over the summer but now some Eagles may also want to start training for Ealing Half Marathon on 29 September as 12 week training plans will start 8 July. A summary of the sessions is set out below but please keep an eye on the list of sessions for the week (link also sent to you with email newsletter) for more details and for any changes or updates. In particular, arrangements for the evening sessions may change in September as the parks close earlier.

The club aims to cater for all abilities – if you are interested in the run / walk programme (as a volunteer or returning from injury) or in increasing your endurance from 5k to 10k, please scroll down this article for information of specific interest to you.


Ealing Eagles is very fortunate that we can access coaching input from guest coach Olympian Mara Yamauchi.

** Mara's Hills ** on Tuesday 30 July at 7.30pm

Meet Hanger Hill Park W5 2JL (at the entrance on Hillcrest Road near the children’s play area)

An opportunity to train on hills in the company of our guest coach Mara Yamauchi. We hope to make use of Park View Road on the EHM route but the current refuse collection arrangements means that there can be a lot of wheelie bins on the pavements on Tuesday evening. A decision will be made on the day - the alternative is a hills session in Hanger Hill Park itself.
If you would like to come, please join the facebook event page or email by 28 July to give us some idea of numbers.

** Mara’s XC preparation ** on Saturday 21 September at 10am

Meet car park right next to Horsenden Farm, which is at the end of a short road off Horsenden Lane North, just north of the canal. 90mins of preparation for cross-country (XC) with Mara.
Sets (probably four) of different intervals, with a short recovery jog in between. Suitable for mixed abilities as runners of different abilities can do different numbers, or even lengths of intervals but the whole group can stay together for each set. There are some sections of tarmac and quite hard gravel paths, so Mara thinks trainers, trail shoes or racing flats would be preferable to spikes. She will do her best to avoid these hard sections but may not be able to avoid them altogether.
If you would like to come, please join the facebook event page or email by 18 September to give us some idea of numbers.

** CPD for coaches / run leaders and beginners’ volunteers **

Mara will also be offering CPD sessions for coaches / run leaders on Tuesday 23 July at 7.30pm and for beginners volunteers on Wednesday 18 September at 6.30pm. If you would like more information about these sessions, please check the relevant facebook group or email


** Summer Stretch and Strengthen **

Session with Jesal Thakker packed with strengthening and stretching routines that you can do without any equipment. Special focus on stretching and strengthening legs, hip openers, abdominal strength, shoulder flexibility and posture.

Dates: Mon 12th August, Wed 28th August

UPDATE The first session on Mon 15th July has had to be cancelled.

Location: Ealing Common by the Grange pub

Time: 7.30pm 

Duration: 45 to 60 minutes

Please bring along a mat if you prefer using one and a yoga strap / belt / towel if possible.


** Monday and Wednesday 7.30pm club runs **

Over the summer period, we will be using the summer club run routes meeting at Ealing Green with a choice of two distances (3.8miles / 6.1k or 4.9miles / 7.8k) taking in Walpole, Lammas, the park across the road from South Ealing tube and Gunnersbury Parks. The short club run route will be the same as 2018. I have decided that, this year, we can risk going around the bottom of Gunnersbury Park for the long club run route (which is more or less the same as the route we used before the works started in Gunnersbury). Please see the club run route page for the route details. The routes will need to be changed in September when the parks close earlier.

HOWEVER, please note that the offer of these sessions requires the availability of volunteers to be leaders and tail runners. The coached sessions require input from qualified coaches / leaders or experienced runners but anyone who is willing to help out and run at a gentle pace can tail a run (and make use of the time to have a recovery run, to work on your running form and to get to know other people in the club). If you have made use of the club training sessions, please play your part in making the club training sessions possible.

If you would like to lead club runs on a regular basis and you are not already on the leaders email group list, please email

For the first Wednesday of the month in the summer, the plans are currently:

·        August (no official club run) – parkrun handicap

·        September (no official club run) - club champs 5k time trial

In addition, there is expected to be no official club run on Monday 22 July because many Eagles will be attending the Sri Chimnoy 3x1mile relays in Battersea Park.

** Interval Sessions on Thursdays 7:30pm Lammas Park **

Varied paced interval sessions ranging from 1 mile to tempo (half marathon) pace

Steady pace or easy training runs are done at an aerobic pace, i.e. not too out of breath. This builds up the heart, lungs and legs but will not adapt the body fully to run at a faster race pace. Interval training trains up the different energy systems used in racing at different distances. These energy systems range from anaerobic running at mile pace or faster to ½ marathon training run at around threshold pace using the Frank Horwill 5 pace system system (used by Seb Coe etc).

To race at any distance you need to do intervals at race pace and faster and slower than race pace sessions. Also most club runners do a variety of distances and need sessions to train for these. With sessions done by time, any ability of runner is catered for from beginner to park runner to seasoned runners chasing faster times. The best part is everyone gets to rest at the same time

Watercooler fact:  an interval is actually the recovery part of the session not the fast bit!

The location of Thursday 7.30pm sessions is expected to change sometime in September as the parks close earlier.

** Tuesdays at 7.30pm **

After the short distance excitement of May and June, July is a little more varied as follows:

·       9th July – no official club session – Blondin Relays

·       16th July – Osterley track (120 Wood Lane, Isleworth, TW7 5FF) Track fee of £3.05 (discount for Eagles so please bring proof of membership – EA card or confirmation email from club) payable at reception before coming on the Track. Lockers available for a refundable £1. Bring a bottle of water, a snack for afterwards and enough layers to keep warm when you're not running. All standards are welcome – everyone stays in the same place.

·       23rd July – no official club session – coaching development for coaches / run leaders with Mara

·       30th July – Hills with Mara (see above)

Tuesday 7.30pm sessions in August and September will be a mixture of track (details as above) or hills to prepare for EHM. More details will be available in facebook or on the list of training sessions for each week.

** Daytime sessions **

The 10am sessions on Mondays continue to be arranged to accommodate both new Improvers who are currently at the 5k level and more advanced daytime Eagles now preparing for Ealing Half Marathon. The sessions will revolve around Introduction to the Mile (in Lammas Park on the Monday before the first Friday in the month) and hills (mainly in Hanger Hill Park).

Tuesdays and Fridays 10k at 10am –self-led runs - please check the relevant Facebook group for arrangements.

Go for a run on Thursday morning

Long runs for Eagles available during the working day and advertised on the club website are often arranged on Thursday mornings

In 2019, there may be three groups of daytime Eagles wanting to train for EHM

·        Beginner graduates or others at the 5 to 6k level (5k to HM)

·        Those who regularly run 5k and have done several 10k runs (regular 5k to HM)

·        Those who have run at least one HM and are currently close to 10miles endurance (Intermediate)

In addition, beginner graduates or others who want to stay at the 5 to 6k level but don’t want to run more than 10k may want to train on Thursdays

Wei Hei will aim to propose a week in advance a route for each distance so that Eagles can easily arrange to meet up – those taking part in runs at different distances will need to decide on a start time. All runs will be self-led (unless you happen to be running at the same pace as Wei Hei)

** Weekend long runs **

The route of the self-led Sunday ten mile run is normally through the parks to the river, along to Richmond Lock and back via Syon Park. Sunday morning options often change to include part or all of the Ealing Half Marathon route as race day approaches. Please shout up on Facebook if you are planning to do this and would like company.

** Ealing Half Marathon **

12 week training plans for Ealing Half Marathon on Sunday 29 September will start on Monday 8 July. More details of Eagles training for this award-winning race are set out on this article.

** Improvers **

Improvers is for people who are able to run 5k and want to continue running, in particular for those wanting to increase their distance above 5k and possibly to 10k. Possible targets for Improvers, depending on your current level of endurance are:

·       Regents Park summer league (10k) on Sunday 21 July

·       Wedding Day 7k on Friday 26 July (evening race) – sold out

·       Battersea summer league (10k) on Sunday 4 August

Training plans for people wanting to target Osterley 10k on Saturday 7 December will start at the end of September.

For more information, please see the article Improvers or the next step after 5k

** Run / Walk programme **

The club offers a run / walk programme free to the local community to progress people from not running very much to running 5k or more without walking breaks (so that they can join the evening club runs). However, to allow beginners volunteers to train for Ealing Half Marathon, there will be no run / walk programme over the 12 weeks of EHM. It is likely that the next run / walk programme will start in October 2019.