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Week 3: The Myth of Kenyan Hills and Practicing Pace

Posted on January 17th, 2021 by

Now that you have a nice little time trial under your belt (or at least some of you do!), we are going to start digging in and working on 2 important elements of any training plan: hill training and pacing.

Let’s start with hills – there are loads in North London! “What if I am planning on running a fast and flat 5 or 10k?”, you ask. “Why should I care about hills?” Well, hill training is also strength training in disguise. Even if your target race is flat, getting in some hills in your runs will strengthen your legs and help with fatigue even over shorter and flatter courses. So, what exactly are Kenyan Hill sessions? Kenyan Hills are interval runs where you run with the same effort up and down the hill. This differs from hill sprints where you sprint up the hill and recover going down. For this week’s session, we will be starting with 2 sets of 10 min. So following a good warm-up of at least 10 minutes, choose your hill (or hills – Primrose is always good to do a figure 8 up and down) and run up and down with consistent effort for 10 minutes. Then recover/rest for 3 minutes. It’s ok if you need a little longer! Then repeat the 10 minutes up and down, and be sure to cool down afterwards. You can then pat yourself on the back, because that is a tough session. If you want to know where the name came from…well…it’s not as obvious as you may think [https://www.traininkenya.com/2020/04/18/myth-busters-kenyan-hills/]

Next up is this week’s speed session where you’re going to need to tune into several different paces. This is good practice for understanding what it feel like to run at different efforts so you can hone into the right pace during a race. The original session is:

4 x {200m (1m pace) 200m (3k pace) 400m (5k pace) 400m (10k pace) [3min rest/recovery]}. Total 4800m

Remember you can always see the approximate times by customizing the schedule and using the pace calculator, but you can also try this time-based variation:

4 x {30s (1m pace) 1min (3k pace) 90s (5k pace) 2min (10k pace) [3min rest/recovery]}. Total 20 min fast running with 12 min recovery

Warning – for some the time-based variation may be a bit tougher!

Happy Running!



Speeding up Week #2

Posted on January 10th, 2021 by

Welcome to Week 2 of the new training plan. This week you’ll still have easy runs most of the week, with a 3k time trial session for your speedwork. If you are going by the original session, you will be able to see the suggested times if you customize the schedule for your target 5k pace. The original session is:

800m (warm-up) 2x {200m (5k pace) [200m recovery]} 3-5 min rest, 3000m time trial. Total 3400 hard, 1200 recovery.

If you want to do a slightly more time-based session, I still recommend trying to measure out 3k somewhere for an accurate time trial. One option is approximately 3 loops of Regent’s Park inner circle. The session can go as follows:

5-10 min jog (warm-up), 3-4x strides with walk recovery, catch your breath and when you’re ready, do the 3000m time trial.

Be sure to do a cool down jog and some stretching afterwards.

Whichever, session you choose, I also recommend adding in some drills to your warm-up. If you have been to the track sessions before, you can do some of our typical dynamic stretches and skips. If you’d like some guidance on what drills to do, this is a good video to watch.

Happy running – stay safe and healthy!



New Year, New Training Schedule

Posted on January 4th, 2021 by

Happy 2021! Although things aren’t still quite how we wish they could be (darn you, COVID!), it doesn’t mean we can’t start focusing in our training. The Speeding up for Spring schedule is a 14-week plan to do just that, start getting speedier for eventual spring races. We have posted the first 8 weeks of the schedule, targeting a mile time trial at Parliament Hill.  You will have to wait and see what we have in store for you for the final 6 weeks. 🙂 Although the track sessions in the full schedule have some shorter distances in mind, the schedule will also be suitable for those thinking about a spring half marathon. Do buddy up with one other Chaser when you can (while those rules apply). Enjoy and happy running!


Last workout of the week for 2020

Posted on December 29th, 2020 by

Hope everyone had a good Christmas.

Workout of the week is:

-A thorough warm up, it’s freezing!

8-10 x 2 min (@10k pace) [2 min slow jog] 

-Cool down jog

If you’re new to intervals (or haven’t done them in a while) stick to 8 reps and walk the recovery if needed.

As always let us know if any questions. Happy new year!


Workout of the week, Christmas edition

Posted on December 21st, 2020 by

It’s likely to be a difficult week for everyone but personally I’m feeling grateful that we’re still allowed to run.

We’ll call this one ‘down the chimney’. Santa hats optional.

Remember to do a warm up jog of about 10 mins. Start the first rep at your 10mile pace and work your way down to mile pace for the last couple of reps. The rest is in brackets e.g [90s] = 90 seconds static or walking rest. If you’re new to intervals start at 4mins.
5 min [90s]
4 min [90s]
3 min [60s]
2 min [60s]
1 min [30s]
30 sec [mince pies]

As recently outlined by Laurie (our covid officer) you are able to run with one other person currently.

Merry Christmas everyone and please reach out if you’re struggling- Chaser’s don’t have a rep for being the friendliest club for nothing




Workout of the week #5

Posted on December 7th, 2020 by

It’s getting colder out there so make sure you have enough time to do a proper warm up. This could include 10-15 mins jogging and some drills and strides too.

3- 4x (3 min, 2 min, 1 min)

Recovery: 1min jog between reps, 2min jog between sets

Pace: 3 mins @ 5k pace
           2 mins @ 3k pace
           1 min    @ mile pace

If you’re new to intervals definitely only do 3 sets and you could also walk the recovery. Don’t forget a cool down jog too. 

You could post your workout on the calendar as we can now run in groups of up to 6. Please follow the coronavirus guidance as usual.

Any questions please ask



Workout of the week #4

Posted on November 30th, 2020 by

  • It’s great to see so many of you getting involved in workout of the week. This one should help you tick off those last Chase-Go boxes.

    Warm up to include 10-15 mins of jogging, some drills and strides. The session is pretty simple:

30 minutes of 90 seconds run, 90 seconds rest

(@ 3k pace ish, you may find you go a little quicker)

Cool down jog


If you pair up I suggest using RP track or similar. Instead of basing it on time run one lap then recover when the other person is running their lap (and repeat for 30 mins).
Any questions give me a shout- enjoy!



Workout of the week #3

Posted on November 22nd, 2020 by

49A9103E-2550-4B00-ACA4-2673301959C1Time for a pyramid!

10 mins warm up jog, drills and strides

1 min
2 min
3 min
4 min
4 min
3 min
2 min
1 min

60 seconds slow jog between each rep, except between the 4 mins where you can have 2 mins.

Run them at 5k pace. If you’re feeling good you can up it to 3k pace on the way back down the pyramid. 

Take out one of the 4 mins if it feels too much.

Don’t forget a few minutes of jogging to end 



Workout of the week #2

Posted on November 16th, 2020 by

Somehow it’s Monday again. It was great to see so many Workout of the Week efforts popping up on Strava, Facebook and Instagram last week.

Workout week 2 

4 sets of:

4 min @ 5k pace [1 min rest] 1 min @faster than 5k pace*

[3 min slow jog between each set]

So for clarity that’s..

4 mins running
1 min rest
1 min running
3 min jog (walk if you need)
Repeat 4 times

Remember to add in a warm up jog (10ish mins) and include some drills if possible. This feels a lot less silly if you’re doing them with a buddy (and you can tick off a Chaser-Go box). Drop the 4 mins pace slightly if you’re new to intervals.

The coaches are happy to chat if you have any questions.


*This session might reduce the need for me to screech ‘sprint finish’ at you at the end of a race, so it’s in your best interests to complete it




Workout of the week

Posted on November 9th, 2020 by

3A7D6BA1-1294-4AE1-A274-3C4F132A7E1EThe track is closed but the intervals don’t stop 

As I’m sure we’re all aware by now, lockdown #2 is upon us which means club runs and track sessions have come to a halt once again.

Luckily, exercise continues to be seen as essential and we are encouraged to get out for a daily dose. As we don’t yet know what the current restrictions mean for future races or club sessions, the coaching team will be bringing you a ‘workout of the week’. The aim of this is to keep a bit of structure in your training and to keep your fitness ticking over.

The session can be done in a location of your choice, on whatever day of the week suits you best. Current restrictions* state we can exercise with one person outside of our household providing social distancing rules are adhered to. Why not use this opportunity to link up with a Chaser you don’t know very well yet? Or to establish a (friendly) Myles v Donal style rivalry to take into 2021? You can continue to use the calendar to link up.

So…Workout of the week #1

6 x 3 minutes at 5k pace [90sec recovery between each one] 

The aim is for consistent pacing throughout the reps so don’t start too fast! You can use the website pace calculator to help. If you’re new to intervals you may want to reduce reps to 4 or up recovery to 2 mins.

Photos for social media welcome! Reach out to the coaching team if you have any questions



*restrictions in place at time of writing