Training Locations

Wimbledon Windmilers training locations

Advice for newcomers and experienced runners to speed and hill training at our winter venues

The run from the club house to the training venue is predominantly 1 mile; some venues are slightly further away. This should not be frowned upon because this is your warm up. Therefore, this is a jog, or slow paced run, so don't feel that you have to race it to keep up with everyone else.

During winter when it's dark, wet, cold and windy it is even more important to ensure that you have a proper warm up. Doing speed work or hill reps on muscles that have not warmed up properly is asking for injury. So look upon the run to the training venue in a positive light; the same goes for the run back to the club house after the speed or hill work.

Remember - Warm Up-Work Hard-Warm Down.

How fast you go in the 'fast' section is entirely up to you. Ideally you should feel puffed at the end of the rep and appreciative of the jog/walk recovery. No one knows how fast or slow you are going because they are all concentrating on their own running, so you do not have to feel embarrassed, or too slow, or not fast enough. It's a very individual thing - you push yourself to your limits, no one else's. If you want to improve this is a good way to do it. The more experienced athletes will run at between 75-85% effort, or at 5k pace.

When starting speed or hill work it can be tempting to run the first rep too fast or too hard and find the remainder more difficult to control. Another aspect of these structured sessions is to teach you to run more consistently. As you get to understand your body, you learn how to pace yourself evenly and run more consistently. Your energy system also becomes more efficient and your heart and lungs improve considerably. You not only improve physically but mentally too.  

Listed below are our winter training venues from the club house. You can see from this list whether, as a newcomer, you will be able to manage the session.

3M - Suitable for runners who can manage 3 miles.

Session: Suggest 1st rep jog, 2nd rep fast, 3rd rep jog/walk. Repeat for the second set. Increase efforts as you improve, feel more confident

4M - Suitable for runners who can manage 4 miles. 

Session:Suggest 1st rep jog, 2nd rep fast, 3rd rep jog/walk. Repeat for the second set. Increase efforts as you improve, feel more confident.

All - suitable for all other levels.

Tuesday Training Venues

Venue Distance Fast Int/Ave Recovery From Club
530m
2 x 20'
3-4 + 3
 
0.80 miles
650m
2 x 4
3-4 + 3
 
0.80 miles
530m
2 x 3
2 x 3
 
0.80 miles
310m
2 x 6
2 x 3-6
30 sec/or jog
0.92 miles
350m
2 x 6
2 x 3-6
1 min
0.92 miles
All Chester-Sycamore Circuit
450m
2 x 6
2 x 4-6
90m Chester
1.7 miles


4M Cott Park-Durham-Melbury
300m


1100m
2 x 6


2 x 4
2 x 4-6


2 x 3
1 min


65m Oakwood to CP Rd
1.6 miles


0.65 miles
449m
2 x 6
Parlauf
143m
0.15 miles
4M Dukes Avenue-Parkview-Hillbrow
400m
2 x 6
2 x 3-6
65m M Hill Gdns
1.4 miles
All Egerton-Alverston-Egmont-Onslow
450m
2 x 6
 
65m Onslow
1.8 miles
All Fartlek - In the park or on roads
 
8 miles
3-6 miles
 
 
3M Fitzgeorge Avenue
226m
2 x 6
2 x 3-6
1min/226m
1.1 miles
4M Hoppingwood Avenue
210m
2 x 6
2 x 3-6
jog back
1.2 miles

4M Hunter-Conway-Devas

400m

20 min

2 x 3-6

90m Pepys Rd

1.3 miles

All Lauriston-Southside-Clifton

700m

2 x 4

3-4 + 3

90m Ridgway

1.45 miles

4M McKay-Dunstall-Wool Circuit

550m

2 x 5

2 x 3-4

To next corner: 220/190/140m

1 mile

3M Melbury Gardens

300m

2 x 6

2 x 3-6

 

0.65 miles

All Neville-Burghley

705m

4 + 3

2 x 3

195m Trapps

1.3 miles

3M Oakwood-Melbury-Laurel Circuit


4M Oakwood-Camb-Coombe L-CP

386m


1090m

2 x 6


2 x 4

2 x 3-6


2 x 3

80m Camb Rd


160m CP Rd alleyway

0.65 miles


0.65 miles

4M Orchard-Alric-Rosebury

610m

2 x 4

2 x 3

90m Camb Ave

1.1 miles

 

 

 

 

 

 

 

PROtraining: Wimbledon Common Tuesdays from 7pm at the Windmill, from April to October.  Tape Measured - 1mile, 1km and  Straight 500, 400 and 200m  

 

Thursday night venues

VENUE

Distance

Fast

Int/Ave

Recovery

From Club

All Cambridge Road Circuit  (Fast only)

600m/280m

6 each

 

jog back

0.7 mile

All Conway Road: Long – Short  (Fast only)

220m/130m

6 each

 

jog back

1.3 miles

All Coombe Gardens and Malden Hill  (Fast only)

220m/330m

6 each

 

jog back

1.6 miles

4M Coombe Hill and Greenwood

455m/150m

6 each

3-6 each

jog back

1.1 miles

3M Cottenham Drive and Wool Road


ALL Cott Dr-CP-Coombe L-Copse Hill

190m/160m


2330m

6 each


x 3-4

3-6 ea


x 2-3

jog back


140m

0.9 mile


0.9 mile

3M Drax Avenue to Wolsey Close

530m

x 6

x 3-5

jog back

0.15 mile

4M Dunstall Road - McKay to Ernle - Map

164m

2 x 6

2 x 3-6

jog back

1.07 miles

All Dunstall Road - Wool to Ernle - Map

330m

2 x 12-15'

2 x 10-12'

5'

1.03 miles

All FARTLEK on roads or in the park

3-8 miles

8 miles

3-6 miles

 

 

4M Fairway

150m

2 x 6

2 x 3-6

jog back

1.4 miles

4M Fairway and Warren Rise

440m

1 x 6

1 x 3-6

5'

1.4 miles

3M Hillview and Heights

160/180m

2 x 12-15'

2 x 10-12'

5'

0.8 mile

Home Park Road   (Fast Only)

500m

2 x 12'

 

5'

2.5 miles

3M Rosebury Avenue

280m

 

2 x 3-6

jog back

1 mile

4M Warren Rise

180m

2 x 6

2 x 3-6

jog back

1.3 miles

3 Hills - Downs Thornton Spencer

5.25 miles

 

 

 

 

4 Hills - Downs Thornton Spencer Ridgway

6.1 miles

 

 

 

 

5 Hills - Downs Thornton Spencer Ridgway Denmark

6.7 miles

 

 

 

 

6 Hills - Downs Thornton Spencer Ridgway Denmark Edge

7.5 miles

 

 

 

 

7 Hills - Downs Thornton Spencer Ridgway Denmark Edge Arterberry

8.4 miles

 

 

 

 

 

 

 

 

olwenseear@gmail.com / mobile 07941 898 896