Victoria Park Intervals (Shoreditch 10km Special) with Track and Towpath

Come and join Area Activator and UK Coach in Running Fitness (CiRF) Simon for a great key workout for a 10km event

Great for those looking to race a 10km, but also very much open to anyone looking for a 3.5 - 5 mile workout! All paces and abilities welcome!

We will meet at BLAS coffee in Victoria Park at 7.50am, ready to start a short warm up at 8am.

---

Our session is as follows:

Starting from "The Dogs of Alcibiades" statue, all runners will a "Figure of 8" loop around the south side of Victoria Park.

---

The bottom loop:

(Dog statue - Pavilion Coffee- Blas Coffee)

0.75 miles at 10km pace

70 - 80% effort (Tempo/Threshold)

---

Walk way sprint:

(From Blas Coffee, down the Night Walk, to the Dog statue)

150 m at 5km or faster

80 - 90% effort (VO2 Max)

---

The top loop:

(Turning right before the dog statue, around Shore Field, past BLAS, up to the Night Walk)

0.4 miles at approx marathon pace or easier

50 - 65% effort (Aerobic Power - Steady Pace)

---

Walk way rest:

(From BLAS, along the Night Walk, back to the dog statue)

150m at recovery jogging pace

---

Repeat 3 times for 3.75 miles total

Aim to repeat 4 times for 5 miles total

---

Area Activator Simon will be on hand to look after bags and water bottles.

Come and join us for a post session coffee and cake at BLAS coffee too!

---

A big crew of Goodgym runners are planned on running the Saucony Shoreditch 10km on Sunday 21st September:

Run Shoreditch - This September, a flat and fresh 10km race is coming to Central London https://www.goodgym.org/happenings/run-as-one-run-shoreditch