Training | Swimming | Cycling | Running

Tuesday | Wednesday | Saturday
Please complete the attached Physical Activity Readiness Questionnaire and hand to the coach at the first CPT session you attend.
Download the training schedule for January - April 2010.
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Please note - Coached sessions cater for all abilities and can be amended /adapted for the ability range present. Please ensure you dress appropriately and wear suitable running shoes.
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18.30-29.30
Coached by Jon / Phil
Meet on track at 19:30
Please pay £3.10 entry at the main reception before going to the track. There will be an additional £2 to pay to the Club which is payable on the track.
This session is a combined junior/adult session and would be most suitable for novice runners looking to improve their technique and speed without getting left behind on a longer road run!
This session will be held on a Tuesday throughout the winter, until the velodrome at Herne Hill reopens in April.
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19.30-20.30

Coached by Carl and Phil
Spring/Summer - Meet at top car park by the steps at 19:30
Autumn/Winter - Meet at the South Terrace Gates at 19:30
Run schedule
Don't forget to bring £3.40 with you for entry to the track. Meet on the track at 19:30.
Spring |
Surface |
Session |
Run Time mins. |
Approx |
| Wednesdays | ||||
| March 3 | Road | Steady run out | 55-65 | 11 |
| March 10 | Road | Fartlek | 50 | 9 |
| March 17 | Track | Long reps | 50-55 | 7 |
| March 24 | Road | Fartlek | 50 | 9 |
| March 31 | Park/Road | Steady run out | 55-65 | 11 |
| April 7 | Track | Short reps | 50 | 7 |
| April 14 | Park | Fartlek | 50-55 | 9 |
| April 21 | Park | Fartlek | 50 | 9 |
| April 28 | Track | Medium reps | 55-65 | 7 |
| May 5 | Parks | Steady run out | 50 | 11 |
| May 12 | Park | Fartlek | 50-55 | 9 |
| May 19 | Track | Short reps | 50 | 7 |
| May 26 | Park | Fartlek | 55-65 | 9 |
| Notes: Track repetition distances: Short:less than 400m / Medium:400m to1km/ Long:1km+ Fartlek (speed play): Fast and slow over various distances 50m to 1km, varied recovery Hill Loop: Running faster up and down hilly loop for approx 500m Hill Reps: Faster UP. |
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We are introducing another permanent training session to the Club's weekly calendar on Saturday mornings, largely based at Crystal Palace NSC and run by Jon H.
A schedule for the next eight weeks is available below so you can see what all the sessions are in advance, comprising turbo, running, core stability/circuits, race specific training etc and will progress your training forwards from Winter fitness through to peak race fitness.
Cost will be £5 each per session.
Download the training schedule for January - April 2010.
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Greg Lewis is our run coordinator. If you have any comments, suggestions or feedback regarding our run sessions, please let Greg know.
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Useful run-related links can be found on the Running links page.
RunFinder is no longer available so I am going to start plotting the Wednesday night runs on MapMyFitness.com.
This is one of the routes we use for our long steady run, and incorporates a couple of hills. There are various versions of this route with the one illustrated probably being the longest.
This is one of the routes we use for our fartlek sessions. We run to Upper Norwood Rec, between Harold Road and Hermitage Road, and do several laps around the park before returning to Crystal Palace Park.
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Runner's World have an interactive training tool, SmartCoach. Simply submit a handful of details about your running habits and it will generate an easy-to-follow, proven training plan uniquely suited to your racing objectives and lifestyle.
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Use the calorie counter below to calculate how many calories you have burnt on your runs.
| Calories Burned Calculator | ||
| Estimate the calories you burned running: | ||
| Pace: | ||
| Weight: | ||
| Time: | ||
Running can help lower cholesterol levels.
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Use the links below to earn commission for the Club through their affiliate schemes.
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