Hello Runners,
This is our last week of training before a lot of our runners leave for the holidays. All the routes are loops so we can get back to SJW as soon as possible. For those of you in town over the holidays, get in touch with each other. Usually people keep running but sometimes they will go a bit later in the day. If you need some route ideas, scan back through these weekly emails on our website.
For everyone, those staying in town and those traveling, feel free to take it easy over the break. There is no harm in giving your body a break. Running 2-3 times a week for 30-40 minutes will allow you to maintain fitness. For those of you training for the half-marathon in the spring, we will start back in January with 6-7 miles then our mileage will increase over the weeks to the race.
Thank you so much for picking up your shirts. I have a few left. I’ll keep those in the boot of my car and get it to you in January.

Routes this Week

Monday, 17 December

Marathon trainees – 11 miles (long run pace – 9:45-10:30)
Battersea Loop plus Regents Park – Marathoners, you have 11 miles on your schedule this week. If you do the Battersea loop and add a bit of mileage in Regents Park (see map), that’s 11 miles.

Mid-level I – 6 miles (medium pace or tempo run)
Camden, Euston, Marylebone loop – See the description of the route below on Wednesday for the marathon and Mid-level II group. This is a loop through Camden then down to Oxford Street. You can run it at a medium pace and just enjoy a nice route or do some tempo work along the way (description below for how to work in tempo/speed segments).

Mid-level II – 8 miles (long run pace – 11:15 – 12:30)
Hyde Park perimeter loop – Most of our runners training for the half- 
marathon have 8 miles on the schedule this week. The route around Hyde Park is a very efficient way to get your mileage in. It’s a bit boring, but you’ll be back to Starbucks ASAP.

Wednesday, 19 December

Marathon trainees and Mid-level II – 6 miles (medium pace or tempo run)
Camden, Euston, Marylebone loop – This is a route that we ran a few weeks ago. Start by running along the canal to Camden. Come off the canal and follow Chalk Farm Rd. south to Mornington Crescent tube station. Veer to the right at that Y intersection to run on Hampstead Rd. south across Marylebone Rd. At Tottenham Court Rd. tube station turn right and run west along Oxford St. Finish the run by taking Baker St. up to SJW. If you want to do some tempo/speed work, jog for 5-6 minutes to warm up. Once you are warmed up, push the pace until you reach the Camden market area. Jog along Chalk Farm Rd. for 8-10 minutes or until you reach the Hampstead Rd. turn. From that Y intersection, try some street fahrtleks for the next 20 minutes remembering first of all to be careful! Watch for cars! As a reminder, fahrtleks are varying distances of quick-paced running. The easiest way to do street fahrtleks is to do sprints (or just quicker paced runs) to the next street crossing or the next rubbish can or the next red light. Just pick a landmark and sprint to that spot. The distance of each fahrtlek should be different – mix up longer legs (maybe up to 200 meters) with shorter legs (as short as 20 meters). Keep this fahrtlek session to 20 minutes or less then jog home.

Mid-level I – 8 miles (long run pace – 10:45 – 11:30)
Hyde Park perimeter loop – Most of our runners training for the half- marathon have 8 miles on the schedule this week. The route around Hyde Park is a very efficient way to get your mileage in. It’s a bit boring, but you’ll be back to Starbucks ASAP.

Friday, 21 December
On Fridays, everyone goes up the hill. There are groups doing all distances (4-8 miles) and all paces. Have fun and remember….. if you’re doing intensive tempo work during the week, there is no need to push the pace on the Friday hill run.

Happy Running,
Paula