Hello Runners!
Congratulations, we’ve just weathered the wettest UK February in history! (I hadn’t noticed, had you??). Seriously, I am so proud of us all for just getting out there to do our training, no matter what the skies do!  Take a look at those beginners in the collage above and you might even be able to see the snow pelting down (yes, it was pelting snow!) on them as they set out for Wembley in the best of spirits last Thursday.  Amazing! 

Let’s take a second here at the start of this note to talk about the Prague trip in light of the COVID-19 issue, because it really has been a surreal week since we’ve returned from break.  Carolyn is in close contact with the Prague half marathon organizers, and everything is still on for the moment.  We will let you know immediately if we hear of any changes.  Meanwhile, do take care of yourselves and your families, follow the health guidance issued by NHS and the government, stay well, and keep running!  Your WRW team is hoping for the best with Prague, but also working on contingency plans.  Please do fill out the Meal Choices google survey by Monday, March 2; and the Photo Directory survey by Wednesday, March 4.  And let us know if you are planning to go to Prague and did not receive an email about these items!

Running this week.  Plan to arrive at Barclays on time or a little early Monday morning for our film-making phenom, Megan Marine, to get some footage for this year’s WRW video.  After the brief filming, we will run 10 miles to Canada Water.  This route debuted just last year, so everyone please take time to have a look at the route map and description below so we can all help each other out!  It’s a fun route that sets out like our Borough Market and Tower Bridge runs, but then instead of crossing the river, continues along the south side all the way to Rotherhithe, with a loop to finish right at ten miles on a nice little basin area outside the Jubilee-line Canada Water station.  Quite conveniently, there is also a big Decathlon sports store right nearby if you happen to need any supplies for your training or the race.  On Wednesday we’ll do a 2-mile tempo loop around the Regents Park outer circle– see guidance in the Routes section below.  And Friday we will return to the 8-mile full Heath route we’ve been working on learning this winter.  We may have been lost a few times, but so far everyone has found their way back eventually!

Training notes.  You are all doing a great job of showing up and getting the miles in.  Now is the time to keep it steady– continue to follow the planned training, but don’t do anything that’s too much of an increase in distance or intensity.  Our founder Paula used to say that if your legs are sore on the day after a long run, you are running the wrong pace (too fast).  But if you run too slowly on the long run, your hips and knees may scream at you.  Concentrate on your own sweet spot, and keep it up with the stretching, rolling, nutrition, hydration, and sleep.  Make sure you have the shoes and any other kit you will want for the half, and that you break them in on some mid-distance runs rather than on a long one in which blisters could become an issue.  Remember, “nothing new on race day!”

Shoutouts and Announcements.  A salute to a few ladies who are running the Vitality Big Half tomorrow in London– Jess Browne, Veena Gopal, and Charlotte Sinclair.  Good luck, ladies!!  Also tomorrow morning, some members of this year’s Beginners’ Group are running the Regents Park 10K to get that first race under their belts before Prague, despite the London Winter 10K having been cancelled earlier in February.
And finally, a huge shoutout to our fearless founder, Paula Mitchell, who finished the Alps to Ocean Ultra in New Zealand this week!  This was a 200-mile, 7 stage event run over 7 days, with stages varying in length from 29k (18 miles) to 88k (54 miles!).  Another astonishing achievement by the woman who taught so many of us to run, and who gave all of us the gift of this group!  All of her Women Running the World are so proud of her!

Looking ahead.  After this week, we have only two more long runs!  And this week is our last official tempo run before the half marathon.
Monday, 9 March – Battersea Loop (9 miles)
Wednesday, 11 March – All-WRW Pre-race Coffee (details to come!)
Monday, 16 March – Kew Gardens (11 miles)
Thursday, 26 March – Depart for Prague!

I know I say something like this every week, but… I can’t wait to run with you this week!  I love meeting up with the runners from my neighborhood, and seeing others meet up coming from other directions as we all home in toward Barclays three times a week.  And then the miles melt away when we’re doing them together, and we get to feel strong all week for what we achieve together!  Enjoy the rest of your weekend– see you soon!
xx Micki

ROUTES
Monday, 2 March – Canada Water 10 miles
To view the route in detail, click here to for a zoomable map of the route on our MapMyRun site: https://www.mapmyrun.com/routes/view/2407126285. This route takes us along the Thames Path past Borough Market and Tower Bridge to Canada Water tube station (Jubilee line) in Rotherhithe. Head to Hyde Park in the usual manner. At the park, cross North Carriage Road, turn right at the silver sphere, and left just after the Italian Gardens, keeping the Serpentine to your left. Turn right at the end of the Serpentine to run along the southern edge of the park to Hyde Park Corner. Proceed towards Borough Market – past Buckingham Palace and Big Ben, across Westminster Bridge, and left along the Thames Path to the Golden Hinde. Follow the walkway to the right of the Golden Hinde and at the junction with Southwark Cathedral, turn sharply left and follow Montague Close, passing through the tunnel. You are now on Tooley Street. Shortly, you will see the “Number 1” bar on the right and a London map sign on the sidewalk – turn left here (photo below)

Turn right at the end of the passage – you are back on the river. Run under Tower Bridge, turn left down the tiny alley called “Maggie Blake’s Cause” (photo below), then right at the river. If you look behind you, you will see Tower Bridge – we don’t usually get this view!

Turn right off the river at Maguire Street (between the Ask Italian restuarant and the Blue Print Cafe). Turn left on Shad Thames and follow Shad Thames until it ends, then turn left on Jamaica Road. After a short stretch on this busy road take a left into George Row (directly opposite the Tesco Metro on the other side of Jamaica Road. The road sign for George Row is hard to see, so keep your eye out for the Tesco.) Follow George Row for a few blocks, heading back towards the river, then turn right onto Chambers Street. After the Thames Water building site on the left take the next left onto Loftie Street, then right at Bermondsey Wall East. Continue along Bermondsey Wall East – you’ll see glimpses of the river to your left. If in doubt, the black Thames Path/Rotherhithe Village signs point the general direction. Go straight through a narrow passage (see photo below) to reach the historic heart of Rotherhithe where the road turns into Rotherhithe Street.

You will soon see a small burial ground on your right, where Christopher Jones, the captain of the Mayflower, is buried. Then on the left you’ll pass The Mayflower pub, named in honor of his ship. Continue along Rotherhithe Street until you come to a red metal bridge — turn right immediately before the bridge and go down the path alongside a canal, keeping the water to your left. (photo below)

At Salter St, cross the road and follow the path with the water on your left, and continue alongside the water/canal until you reach a large open area with Canada Water station (Jubilee Line) to your right and the Canada Water library in front of you. This is the end of the route, you made it!

There is a coffee shop on the left called Mouse Tail Coffee Stories where you can find some refreshments. And, if you want to shop for athletic gear, check out Decathlon just beyond the coffee shop!

Wednesday, 4 March – 2-mile Tempo Regents
Head to the outer circle of Regent’s Park, taking the normal way to the Charlbert entrance. Turn right to pass the US Ambassador’s house (Winfield House) and continue past the mosque to York Bridge (this is where we sometimes turn left to run the inner circle). At this point pick up your pace, as the “tempo” part of the run begins (see guidance below). Stay on the Outer Circle and keep a sub-race pace back to the Charlbert entrance area (push yourself just past it to the second driveway of the Ambassador’s house for the full 2 miles). If you want a longer tempo segment, carry on to the mosque for 2.15 miles or all the way back to the York Bridge turn for 2.75 miles. Ease into the wide entrance area and have a little recovery jog until your group is all gathered again. Consider a nice and easy cool-down just inside the park, then take an easy pace back to the St Johns Wood High Street for stretching, followed by coffee. Note that the tempo part of this run should be sub-race pace– aim for about 30 seconds faster than your anticipated half-marathon pace. Remember this is 2 miles, not 13! If you are not sure of your race pace, this might be an opportunity to gauge it. Below are suggested times, but these are just general guidelines. Please adjust if these are too fast or too slow, and realise that not everyone in your pace group will be running at the same pace for this run.
For the 8’s – 7:45-8:00 per mile
For the 9’s – 8:45 per mile
For the 10’s – 9:55 per mile
For the 11’s – 10:55 per mile

Friday, 6 March – The Heath 8 miles
Run down Circus Rd past Starbucks to the end and turn left on Townshend Rd. Turn right on Acacia then left on Avenue. Cross diagonally over Adelaide Rd to run past the Swiss Cottage tube and proceed up Fitzjohn’s Avenue. Run up the hill to the Hampstead Heath Tube. Continue up Heath St (to the left of the Tube) all the way to the stoplight at E Heath Rd. Cross at the light, continue past the roundabout, and enter the Heath at the first trail entrance on your right. Follow this major trail down past Lime Avenue and other smaller trails, fields and forested areas. As the trail starts to veer right, take the sharp left to run up Parliament Hill. Enjoy the spectacular vista (and catch your breath before continuing down the other side of the hill, keeping left when the path splits and taking a sharp left at the bottom of the hill. Run past three ponds on your right, turn right after the third pond and up the rise to a wide gate (loos on your left here). Go through the gate and turn left along the eastern edge of the Heath. Follow the path downhill then up until you reach the gate on the left that marks the entrance to the Kenwood House grounds. Enter the grounds, turn right to run past Kenwood House, then right again through the gate onto a gravelly path. Follow the path through a gate, and stay on the path as it bears left and passes a wooden bench on the left. Keep your eye out for a small clearing ahead on the left with another bench — when you see it (but before you pass it!) take a hard right down a steep path that crosses a small bridge and heads uphill again. Turn right at the main trail intersect (this is the same trail you ran down at the beginning of the Heath, in the opposite direction) and run back up to where you entered the Heath. Turn left on Spaniards Rd and retrace your steps all the way back to SJW and Starbucks.

As always, the other Heath routes are always an option:
4 miles:  A great way to ease into running the hill. Run up to the Hampstead tube station and back. If you have trouble running up, think about how easy it will be running down!
5 miles: The Betsy Route
6+ miles:  The partial Heath route OR the Reverse Heath route OR Pergola route
7.5 miles: The Highgate route
8 miles:  The full Heath route
Click here for maps of all of the Heath routes.

Hello Runners!
I hope you’ve had a wonderful break and are looking forward as much as I am to running together on Monday!  Hopefully most of you survived holiday travel and activities without injury, though I’m sorry to say we have already heard about a couple of ski injuries.  (Ladies, we will be cheering you on as you take on your treatment and recovery!)

Thanks to everyone for coming out for kit pickup and race payment just before break.  A big thank you and congratulations on a job well done to kit-master Marissa O’Malia for all the hard work creating a fabulous annual shirt for us!  What a smooth kit distribution she ran, along with helpers Stephanie Gladis and Miki Neant.  And another thank you to Carolyn Perelmuter for opening her home to be our distribution center, in addition to sourcing the cool race hats and all the other things she is already doing to get this race and trip organised for us all!  Thanks also to Carolyn, Sue Wheeler, Amy Grace, and Melissa Kay for being the data, finance and banking team.  Keeping the records straight for all of us is a big effort!  

Running this week.  Monday we have our 8-mile Holland Park to St James Park route.  It’s a lovely run, and a good way to pick back up on our long, slow run training if you took a bit of a break last week.  If you feel you need a bit more mileage, it’s easy to add with an extra loop in the park or by continuing back to the Green Park tube station or beyond.  Wednesday we will resume tempo training– if you’ve been doing it all along– with the tempo pyramids in Regents Park.  If you haven’t been doing tempo work, a 5- or 6-mile loop such as the Regents Park Inner/Outer Circle would be a good route for keeping us all somewhat together, and getting us all back to St Johns Wood for our coffee.  And Friday we will head uphill as usual, but this time to Finsbury Park and Happening Bagel.  If you can’t take the time for a destination run, you could always do the Heath Highgate route, which allows you to run with the group all the way to Highgate before cutting back through the Heath and toward St Johns Wood.  Both options are about 7 miles.

Training note.  Counting this week, we have four long runs remaining before Prague.  It is important to get those long miles in as the most important run of the week.  It’s also important to take good care of yourself as you take on increased mileage.  Stretch well and often, get enough rest, and pay attention to your nutrition and hydration.  If you are concerned about a niggling injury or a new ache or pain, see a professional right away.  They can often help you through a minor issue; but even more important, they can help make sure you are not risking a more serious injury by pushing through your training.

Looking ahead.  In the coming week, those of you planning to go to the Prague Half Marathon will be receiving two important trip e-mails.  Please look out for these, and send in your responses as promptly as possible, to help facilitate planning for our big weekend.  
Mark your calendars for these key runs and events:
Monday, 2 March – Canada Water (10 miles)
Monday, 9 March – Battersea Loop (9 miles)
Wednesday, 11 March – All-WRW Pre-race Coffee (details to come!)
Monday, 16 March – Kew Gardens (11 miles)
Thursday, 26 March – Depart for Prague!
Safe travels to all who are headed back to London this weekend.  And to those already in London, enjoy the calm, rested feeling you’ll have heading into Monday!  Can’t wait to see you all at Barclays!
xx Micki

ROUTES

Monday, 24 February– Holland Park to St. James Park cafe (8 miles)

We start out the same as our traditional Notting Hill Route [Circus Rd to Grove End, to St Johns Wood Rd to Cunningham, to Blomfield to the Canal, going west past the Westway to Ladbroke Grove].  Once on Ladbroke Grove, run south all the way until it ends at Holland Park Avenue.  Cross Holland Park Avenue, take a right and then a quick left on Holland Walk [just past Aubrey Road].  Holland Walk is a pedestrian way.  Run up Holland Walk until the first entrance into Holland Park on your right [opposite the Duchess of Bedford Walk].  Run into the park and then turn left on the broad walk which goes the length of Holland Park until it ends at Kensington High Street; turn left and run along Ken High Street.  (For a shorter run, you can leave at the Ken High St Tube which makes it about a 5 mi run).  Otherwise, continue on until you reach Kensington Park, where you enter it at the junction with the Broad Walk [just before Palace Gate road]. Take the Broad Walk to the first path on the right which turns into So Carriage Dr. You’ll run past The Albert Memorial and cross West Carriage Dr at the light. Continue on So Carriage Dr all the way to Apsley House/Hyde Park Corner.   Cross over Piccadilly and run under Wellington Arch, then cross at the light to run along the path to the left of Constitution Hill [the same route we take in going to Big Ben],  At the Mall, cross the street to run along the north side of St. James Park.  Turn right into the second entrance and go diagonally to the left (not straight as we usually do to run to Big Ben) and run to Benugo cafe where we will all meet up for coffee.  We can take the Jubilee Line home from Green Park after our coffee.  

Wednesday, 26 February — Regent’s Park Tempo Pyramids
Head over to Regent’s Park the normal way. Enter the Park at the Charlbert entrance and veer to the left path. When you reach the first intersection with the other sidewalk, it is time to turn on your running jets. You will run hard for 1 minute, then recover by running slowly for 3 minutes; then run hard for 2 minutes and recover by running slowly for 3 minutes; then run hard for 3 minutes, recover run slowly for 3 minutes; run hard for 2 minutes, recover run slowly for 3 minutes and finally run hard for 1 minutes, recover run slowly for 3 minutes. 

The ‘diamond’ looks like this: 
1 minute hard                     3 minutes jogging recovery
2 minutes hard                   3 minutes jogging recovery
3 minutes hard                   3 minutes jogging recovery
2 minutes hard                   3 minutes jogging recovery
1 minute hard                     3 minutes jogging recovery

If you’ve been doing consistent tempo work and would like a challenge you can up your game with the following:

2 minutes, then 3 minutes recovery 
3 minutes, then 3 minutes recovery
4 minutes, then 3 minutes recovery
3 minutes, then 3 minutes recovery
2 minutes, then 3 minutes recovery

If you need to extend the amount of time for the jogging recovery, that’s fine, you can jog up to twice the amount of the hard run time [so 6 minutes max recovery jog for the 3 min hard run]. This type of running is best done within the park so you don’t have to contend with driveways, etc. If you find you need more mileage in Regent’s Park, just keep looping however you see fit.

Friday, 28 February — Finsbury Park via Highgate/Parkland Walk (7 miles) For this run we start up Fitzjohn’s as if we’re going to the Heath, but pass the Heath entrance and continue up Spaniards/Hampstead Lane into Highgate. Bear right onto Highgate High Street. Turn left down Southwood Lane (the road next to Gail’s) and go down the hill, then veer to the right (not a hard right turn!) onto Jackson’s Lane. Continue down Jackson’s to Archway Road and make a right, then a relatively quick left onto Holmesdale Road. Run a short distance on Holmesdale and the entrance to Parkland Walk will be on your left. Follow the path to Finsbury Park, cross over the train tracks, turn right and run along the western edge of the park and exit onto Seven Sister’s Road. Happening Bagel is across the street, Costa is to the right, and Finsbury Park Station is further down on the right (on the Piccadilly and Victoria tube lines).

Hello Runners!
This weekend and the week ahead are feeling like an oncoming whirlwind… literally!    So stick with me as we try to sort out running plans for the coming week AND not lose sight of our important event Tuesday morning (kit distribution and race payment morning, see details below!).  But first, a moment of appreciation for another great week of running.  The route around Battersea Park last Monday was such a pleasure!  I hope everyone enjoyed running in a ‘new’ park– there’s a good chance we’ll make that a repeat route.  

Running this week.  As most of you know by now, the London Winter Run 10k many were planning to run on Sunday has been cancelled due to expected high winds from the storm Ciara.  In fact, for safety reasons, they have now officially closed all Royal Parks on Sunday– which includes Hyde Park, Green Park, Regents Park and Primrose Hill, most of our normal running territory.  That leaves us with a bit of a dilemma for Monday, when winds are expected to moderate some, but as of now are still predicted to be steadily in the 25-30 mph range and gusting over 60 mph when we are running!  So.  We have to figure out how to get in a long run (about 10 miles), a tempo workout or mid-distance run, and some hills this week– preferably without having anyone get blown into the canal or hit by a falling tree!  
With that context, it seems most sensible to officially keep the long run scheduled for Wednesday to Canary Wharf (with a Regents Park extension at the beginning) so that we can definitely get the most important run of the week in.  Monday can be the tempo or mid-distance day, but please keep safety in mind.  If the winds are extreme, it might be a good idea to switch to a tempo run on the pavements rather than going into the park for our triangle workout.  The Notting Hill route or the Kensal Rise route could be good options(see links in the Routes section below).  Friday we can stick with the Full Heath 8-mile route, or your choice in the Heath.  Communicate within your pace groups regarding these routes and decisions, of course; and we will reach out from this e-mail or via Pace Group Leaders if any new information impacts plans.  There are likely to be people running different routes at different times this week to fit changing conditions and individual schedules, and sometimes that’s just how it works out.
Kit Pick-up and Payment.  We know you know, but…please plan to stop by Carolyn’s house between 8:30-11am on Tuesday to pick up and pay for the WRW shirt you ordered, as well as for the race expenses if you are going to Prague.  You will have received a separate e-mail if we are expecting to see you there.  Please let us know if either you think you ordered something, or you are signed up for the race and you did not receive an e-mail about it this past Monday.  If you can’t make it on Tuesday, please send a friend to pick up and pay on your behalf!

Training notes.  Counting this week, we have just five long runs left before we depart for Prague.  Be sure to get in those long ones each week, and concentrate on keeping your pace down to optimally build your body’s capacity to fuel for the longer run.  Also, don’t forget to practice mid-run fueling and hydration.  We’ve covered both of these in recent notes, but I’m including the links to Paula Mitchell’s original posts in case you missed them.
Save the dates.  Here’s the ongoing look ahead to our key runs and a few other upcoming events.
Tuesday, 11 February – WRW Kit pickup and race payment date!
Monday, 17 Feb – Friday, 21 Feb – ASL February break, no official schedule
Monday, 24 Feb – Holland Park (8 miles)
Friday, 28 Feb – Finsbury Park Friday
Monday, 2 March – Canada Water (10 miles)
Monday, 9 March – Battersea Loop (9 miles)
Wednesday, 11 March – All-WRW Pre-race Coffee (details to come!)
Monday, 16 March – Kew Gardens (11 miles)
Thursday, 26 March – Depart for Prague!

February 17-21 is a “recovery week”– aka, February Break!  We don’t meet officially to run together while ASL is on February break, and there won’t be an e-mail next week.  If you are in London, plan to meet others at Barclay’s at 8:30 (or, as always, check your group WhatsApp) and go out with the group for runs of no longer than 6 miles or 60 minutes– whichever comes first.  Avoid speed or tempo work, consider running flat on Friday, and choose your own fun destinations.  If you are away and unable to run, don’t worry, it will be OK!  But if you have access to a treadmill, try to get in 2-3 runs of no more than an hour.  Giving your body a week to rest and recover has huge pay-offs.  Psychologically, you’ll be itching to run the following week, and physically your body will also thank you for the break. 
Meanwhile, hold onto your hats this week!  No, really, I’m not just saying that… hold on to them– especially the new 2020 race ones many of you will pick up Tuesday at the kit/race payment and pickup (don’t forget!).  I look forward to seeing all of you incredible, strong women out running sometime this week despite whatever forces nature wants to throw our way!  Have a great week, and a fun, relaxing break.  See you at Barclays!
xx Micki

ROUTES
Monday 10 February – Hyde Park Tempo Triangle (or tempo/mid-distance on pavements)*Head down to Hyde Park the usual way at a very gentle pace. Once you reach the park pick up the pace a bit around Speaker’s Corner, and then run very fast down to the SE corner of the park. Jog slowly around the corner while you try to bring your heart rate back down to a recovered rate. Once you reach the straightaway, run hard again to Carriage Road. Slow down to a recover rate again as you cross over the bridge and up to the path, where you will turn right and run hard along the diagonal back to Speaker’s Corner. Jog very slowly back to SJW or, even hop on the bus or tube from Marble Arch. If you are not doing tempo work, you can do this run at a regular pace (if you run back to SJW it is about 6.5 miles).

*Alternatively, if the winds are as strong as predicted, consider an up-tempo run on one of our more urban routes, like the Notting Hill or Kensal Rise loops or the out-and-back to The Wall. 

Wednesday 12 February – Canary Wharf Extended (10 miles)
Section One – Regents Park to Canal to the Wall
Run to Regent’s Park via Charlbert St and turn right at the Inner Circle. Turn left through the gate opposite the mosque, staying straight to cross the little blue bridge. Turn right after the bridge and at the Broad Walk turn left and run straight to the traffic light. Cross here, over the canal, and turn right on Prince Albert Road, through the first gate on your right to descend to the canal towpath. Turn left onto the towpath and run for approximately 3 miles until the path ends — this is the famous “Wall”.

Section Two – Angel Roads
At the “Wall” take the ramp that leads up to to Muriel Street (this is a good place to wait for your pace group). We will run through the Angel neighborhood until we can re-join the towpath. Turn right and then an almost immediate left up a path that winds between the apartment buildings. See the picture below for the entrance to this path.

Keep going straight on the path and it will become Maygood Street. When you get to the intersection of a main road (Barnsbury Road) turn right. Run until you make the second left onto Chapel Market. (There is a metal archway saying Chapel Market and a zebra crossing at the intersection.) Follow Chapel Market until the end. (NB: There is a public Ladies Room at the end of White Conduit Street, which intersects with Chapel Market about midway.) Turn right at Liverpool Street to the major road Upper Street. Cross Upper Street and turn left. (NB: Angel Tube Station is to your right if you are going home from here.) Make your first right at Duncan Street and follow until the end. The entrance to the canal towpath will be directly in front of you. Go straight along the canal (NOT a sharp right turn).

Section Three – Canal to Limehouse Basin
We run for about 4 miles following the towpath past Victoria Park to the Limehouse Basin. We exit the towpath at the wire looking bridge – see picture below – and take the brown brick steps up to the left.

Section Four – Limehouse Basin to Canary Wharf
At the top of the brick steps, go straight. At the Limehouse Gallery and Bronze Age shop turn right. Run along the water until you reach the second metal foot-bridge leading to a park. Cross the bridge and run through the park. After the park, you’ll run straight, under an arch and the water will be on your right. Run with the water on your right until you see the long flight of steps next to Royal China – see picture below. You’re almost there! Only a third of a mile remaining!

Run up the steps and straight ahead, through the small park to India Drive and then veer slightly right along Cabot Square. You’re heading for the big skyscraper building in front of you. Stop when you see the sign for the Canary Wharf DLR Station at the ‘mall’ entrance on the South Colonnade. Stretch by the mall entrance, then head inside for a much earned coffee. Afterwards, we’ll head to the Canary Wharf Tube station [Jubilee Line] and tube it home to SJW. Congratulations!

Friday 14 February – 8-mile Heath Route
It’s Friday which means everyone up to the Heath. You can pick your distance and whatever you choose, there will certainly be someone else interested in running that distance. All of these routes are on the website.

Run down Circus Rd past Starbucks to the end and turn left on Townshend Rd. Turn right on Acacia then left on Avenue. Cross diagonally over Adelaide Rd to run past the Swiss Cottage tube and proceed up Fitzjohn’s Avenue. Run up the hill to the Hampstead Heath Tube. Continue up Heath St (to the left of the Tube) all the way to the stoplight at E Heath Rd. Cross at the light, continue past the roundabout, and enter the Heath at the first trail entrance on your right. Follow this major trail down past Lime Avenue and other smaller trails, fields and forested areas. As the trail starts to veer right, take the sharp left to run up Parliament Hill. Enjoy the spectacular vista (and catch your breath before continuing down the other side of the hill, keeping left when the path splits and taking a sharp left at the bottom of the hill. Run past three ponds on your right, turn right after the third pond and up the rise to a wide gate (loos on your left here). Go through the gate and turn left along the eastern edge of the Heath. Follow the path downhill then up until you reach the gate on the left that marks the entrance to the Kenwood House grounds. Enter the grounds, turn right to run past Kenwood House, then right again through the gate onto a gravelly path. Follow the path through a gate, and stay on the path as it bears left and passes a wooden bench on the left. Keep your eye out for a small clearing ahead on the left with another bench — when you see it (but before you pass it!) take a hard right down a steep path that crosses a small bridge and heads uphill again. Turn right at the main trail intersect (this is the same trail you ran down at the beginning of the Heath, in the opposite direction) and run back up to where you entered the Heath. Turn left on Spaniards Rd and retrace your steps all the way back to SJW and Starbucks.

If you are not up for a hill run, no problem. Every week there are a group of women who prefer to do a flat run. We can help make sure that you find each other.

4 miles:  A great way to ease into running the hill. Run up to the Hampstead tube station and back. If you have trouble running up, think about how easy it will be running down!
5 miles: The Betsy Route
6+ miles:  The partial Heath route OR the Reverse Heath route OR Pergola route
7.5 miles: The Highgate route
8 miles:  The full Heath route
Click here for maps of all of the Heath routes.