Pop-ups are our series of summer sessions aimed at improving our running in a fun and friendly way.

Pioneers Pop Up: HIIT 2019

Please keep your eyes peeled on our Facebook group for the details. This is a taster of sessions from 2019:

DateSessionLeadTime  and locationSummary
Thurs 4 JulyBack to Basics Henry Wilson 19:15 – Wingate SquareWhilst your running style is completely individual to you, have you ever taken the time to have a think about the different aspects of your running style, and how you might be able to optimise certain aspects to run more efficiently and effectively. This fun and informative session takes each aspect of the body, from your head to your feet, helping you think about what is happening whilst you run, provides advice on adjustments which might suit you and works through some drills to practice them.
Wed 10 JulyYoga on the CommonSam Coffield19:15  – Wingate Square Fancy swapping the yang for the yin, slowing down and nurturing your body, rather than pushing it to its limits? Then this relaxing, mindful yoga session, led by our qualified yoga instructor Sam, will be just the thing for you. Running is strenuous on the body, puts pressure on our joints, tendons and ligaments, so join us to stretch it all out and refresh the soul. You never know, by the end of the session you might be able to touch your toes again! 
Thurs 18 JulyNutritionVicky Spooner 19:15 – TBCShould a runners diet consist solely of Prosecco, chips and the odd slice of birthday cake?  The answer is: potentially not. If this is the case, then what should we be eating to ensure that we are fuelling our bodies well enough to achieve our best performances?  Our qualified nutritionist Vicky Spooner will talk us though some of the basics around nutrition and how to help our bodies reach their full running potential!   
Thurs 25 July Pioneers SwimAlice Robinson 19:15 – Tooting LidoSink rather than swim as soon as you enter the water? For all those budding Pioneer triathletes out there, why not dive into this special swim session, led by our qualified swim instructor, Alice. She will teach you the basics of the technique for front crawl, improving your form in the water, enabling you to swim more quickly and efficiently. So ditch those armbands, dust off the speedos and swimcossies and get down to the Lido with us. 
Thurs 1 AugHIIT SessionLucy Wright19:15 – Wingate SquareThought some of our Tuesday interval sessions were unenjoyable, painful and just plain awful?  Try HIIT!

High Intensity Interval Training (or HIIT) is defined as short, intense, unsustainable bursts of physical activity, paired with intervals of quick rests.  It requires no equipment and can be done anywhere.  Lucy will take us through the exercises – so you can then go & try it at home (or vow never to push yourself that hard again!) 
Fri 9 AugBody Attack at Virgin Active

(& social afterwards!)
Paul Moran 19:15 – Wingate Square

Finding that the fun is missing from your run? Lacking a bit of va-va-voom in your workout schedule? Want to sweat like you never thought was possible? Then join us for a fun, energetic, and let’s be honest, exhausting all over body workout with global Les Mills megastar Paul. He will put you through your paces focusing on strength, plyometric and cardio training. Our friends at Virgin Active have kindly lent us their indoor studio for the class. Spaces are limited and available on a first come first serve basis with priority going to paid-up members of Pioneers.
Thurs 15 AugSpin Class at Virgin ActiveJo Winnick20:00 – Virgin Active, ClaphamCross training is an essential component of all good running schedules and training plans. It’s always a great idea to mix things up, keep your training varied and ease the pressure on overused joints.  

Spinning and cycling are an awesome way to crank up your VO2 max as well. So grab your ticket to ride and head down to Virgin Active for this 45 minute, high intensity spin session with our Les Mills legend, Jo Winnick. They’ve even put in fancy new spin bikes recently! Again, we have a limited number of spaces and they are available on a first come first serve basis with priority going to paid-up members of Pioneers 
Wed 21 AugHill techniques at Brockwell ParkVicki Coleman19:15 – Outside Brockwell LidoNothing builds running strength better than a relaxing evening in the pub. Sorry, hills, we meant hills.  Nothing builds running strength better than HILLS! 

Our  resident speedster and all round running star Vicki Coleman will take us to the hills – not only putting us through our paces but sharing techniques to help us make the most of our hill sessions.
Thurs 29 Aug Body Combat Emma Burgess20:00 – Virgin Active, ClaphamBodycombat is an exercise class that lets you punch and kick your way towards your fitness goals. Not only is it a great whole-body workout for cardio fitness, but it’s also superb for burning fat, releasing stress and improving your co-ordination.

Emma Burgess, our very own trained instructor will put us through our paces in this session.  Again, we have a limited number of spaces and they are available on a first come first serve basis with priority going to paid-up members of Pioneers