Crystal Palace Arena
Speed / interval track sessions

Tuesday night training is at Crystal Palace track until April 2026. You can book via the sports centre website at:

https://bookings.better.org.uk/location/crystal-palace-leisure-centre/athleticsgrp

Pick the “athletics drop in” option and then the 7pm Tuesday option. Unfortunately they are not now offering a club discount but this still remains very good value.

Once you arrive at the reception desk at the sports centre you will need to follow the signs to the track, and we meet by the start line shortly before 7pm, when we will start off with some warm-ups and drills and then go into the main session, and we should be finished by around 7:50-7:55pm or so.

The sessions are intended to help you get faster over 5-10k, and should suit those racing cross-country over the winter, and form a valuable part of marathon training. To make the most of these sessions, you should be used to running several times a week although we welcome runners of a range of standards. Non-members are welcome to come along and try us out before joining. Depending on numbers, we will split into two or more pace groups.

If you are coming for the first time or have any questions or feedback contact Tom Poynton (Coach in Running Fitness) tpoynton@hotmail.com 

How to get down and on to the track

Enter main sports centre building go through main reception, down the stairs, follow signs to track, go past beach volleyball courts and through the indoor track ( yes it’s far too complicated, but you should see other club members along the way). There are changing facilities in the sports centre, but most people brings any bags, coats etc to the track and leaves them by the side, we've never had any problems.

Track etiquette 

We are a big group and others use the track at the same time, so it’s important to act safely and treat them with the same respect that we’d expect. 

All members using the track must: 

• Give others plenty of space when overtaking or moving off the track. 

• Keep to lanes 1&2 whilst running reps, use outer lanes for warm ups, recoveries and cool downs. 

• Wait between reps off the track (or outer lanes) and step onto the track just before they start their next rep. 

• Act on any instruction from a coach, even from another club, to ensure the safety of others.

Planned Sessions

Tuesday 4 November

4 sets of 4*400m @5k pace – 75 seconds after each 400m, easy jog after each set.

Tuesday 11 November

1200m or 1600m @10k pace with 90 seconds recovery, then 6-8x400m @5k pace with 75 seconds recovery then 1200m or 1600m @10k pace.

Tuesday 18 November

4-6*1200m (broken down into first 800m@10k, then 300m @5k pace, and final 100m @3k pace) with 90 seconds recovery.

Tuesday 25 November

Pyramid session of 400m/800m/1200m/1600m/1200m/800m/400m with 75/90 seconds recovery. The shorter reps should be run at about 5k pace effort, and longer ones at about 10k pace effort. 

Would suggest slower group cut back the 1600m to 1200m.