Dulwich College - Spring / Summer training

Tuesday sessions focus on developing speed endurance and should help you get faster over distances between a mile and 10 kilometres

We offer a varied programme of training sessions between April and the end of August aimed at improving speed and endurance. 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

Entry to the Dulwich College Running Track is easiest via Pond Cottages or Grange Lane rather than gates by tennis courts which are rarely open. The postcode is SE21 7LE.

Meet and pay at green pavilion by the tennis courts. Cost £2 per session (card/mobile payments only).

The sessions start at 7pm with warm up and drills and normally finish by around 7:50pm. Please contact coach Tom Poynton at tpoynton@hotmail.com if you have any questions or if you are planning to come along for the first time.

In the autumn and winter months, the Tuesday sessions will be held elsewhere - normally on local hills and Crystal Palace Track.

June session plans

2 June

Field - 2*(4:00 minutes @10k effort + 90 seconds recovery) around edge of field.

Track – 5*(2:30 minutes @alternating 3-5k effort + 90 seconds recovery) i.e. 5k pace, then 3k, then 5k, then 3k and then 5k.

Track - 2*225m at 1m pace with very slow jog back to start.

9 June

Field – 6 minutes @10k effort with a couple of short faster bursts of speed on whistle.

Track – 3* (2:30 minutes at 5k pace with 90 seconds recovery).

Track - 3*(2:00 minutes at 3k pace with 90 seconds recovery).

Track - 3*(225m at 1m pace with very slow jog back to start).

16 June

Field – 5 minutes @10k effort around the edge of the field, 90 seconds recovery,

3*3:00 minutes @5k effort diagonally across the playing fields, 90 seconds recovery.

Track - 3*2:00 minutes @3k effort, 90 seconds recovery.

Track - 2*225m at 1m pace with very slow jog back to start).

23 June

Relays, teams of 2: everyone runs twice around field and four times around track.

30 June

Field – 4 minutes @10k effort with a couple of short faster bursts of speed on whistle.

Track – 4*(3:00 minutes @5k effort + 90 seconds recovery).

Track - 3*(2 minutes @3k effort + 90 seconds recovery).