Parliament Hill Athletics Track: A Beginner's Guide

If you have ever tried to “go for a run” around Archway, you know the problem: hills, traffic lights, uneven pavements and no idea how far you have gone. That is why I often send nervous beginner runners to the Parliament Hill athletics track. It is flat, measured, floodlit and open to the public, and you do not need to be a club athlete to use it. Here is what the track is, how to use it, what it costs, and a first session that will not leave you wrecked for school pick-up.

What the Parliament Hill athletics track is

The track sits on the Parliament Hill side of Hampstead Heath, next to the playground, and is run by the City of London Corporation. Their athletics at Hampstead Heath page describes an eight-lane, floodlit, all-weather running track that is open for training all year round. It is also a serious venue: it hosts big events like the Night of the 10,000m PBs. Do not let that put you off. On a normal weekday evening you will see club runners, joggers, walkers and parents all sharing the lanes.

How the public can use it

• No booking needed for a casual visit. You just turn up and pay.
• Prices listed by the City of London at the time of writing: £5.60 per adult visit or £3.50 concession, with monthly and 12-month season tickets available if you go regularly.
• Cashless only from October 2026, so bring a card or phone.
• Closures: the track shuts to the public during private bookings, mostly school sports days, and season tickets do not cover weekdays in May, June and July when schools book heavily. The City publishes upcoming closure times on its page.
• Facilities: ramp access and accessible toilets, including one with baby changing by the entrance.

Getting there: the City says it is about a 7-minute walk from Gospel Oak station, which has a lift, and the C11 bus from Archway stops at Gospel Oak. Prices and rules can change, so check the official page before you go.

Track etiquette for beginners

The first visit can feel intimidating, so here are the unwritten rules most tracks follow:

• Run anticlockwise, the same direction as everyone else.
• Inside lanes are for faster running. If you are jogging slowly, walking or recovering, use the outer lanes.
• Do not stop dead in lane 1. Step off to the outside first, then stop.
• Look before crossing the track, as fast runners come round quickly.
• Kids stay off the track unless it is a supervised session. The playground next door is the better option for them.

A beginner session on the Parliament Hill athletics track

A standard track lap is 400 metres in lane 1. That makes it perfect for walk-run intervals, because you always know exactly how far you have gone. Here is a first session I would give a parent who has not run for years. It takes about 35 minutes.

Warm up (8 minutes)

• 1 lap brisk walk in an outer lane
• Leg swings, 10 each leg, holding the fence
• 10 bodyweight squats, 10 walking lunges
• 2 x 50 metres of easy jogging with a walk back

The NHS explains how to warm up before exercising if you want the reasons behind it.

Main set (20 minutes)

Use the straights and bends:

1. Jog the straight (about 100m), walk the bend. That is half a lap of jogging per lap.
2. Repeat for 4 laps (1,600m).
3. Walk 1 full lap to recover.
4. If you still feel good, do 2 more laps of jog straight, walk bend.

Jog slowly enough that you could say a short sentence. The aim is to finish feeling you could have done a bit more.

Cool down (5 to 7 minutes)

Walk 1 lap, then stretch calves, hamstrings and hips for 20 to 30 seconds each.

Next steps

Each week, add one more jogged straight or one more lap. When you can comfortably jog a full lap, try jogging 2 laps with 1 walking lap between. The NHS Couch to 5K plan works well on a track if you prefer a set programme.

Safety and who should check first

• If running hurts your knees, hips or back, slow down or walk. Stop if it hurts and get it checked by a GP or physio if the pain continues.
• If you have a heart condition, high blood pressure or another health condition, check with your GP before starting.
• If you have had a baby, wait for your postnatal check with your GP, usually around 6 to 8 weeks, before returning to exercise, as the NHS explains in its 6-week postnatal check guide. Running usually comes later than that, and the Chartered Society of Physiotherapy has postnatal running guidance that a physio can talk you through. My post on running after baby covers this in more depth.

Where a bootcamp class fits in

Running alone does not build all the strength your joints need. Most of the new runners I coach do far better when they add one or two strength sessions a week, focusing on legs, hips and core. That is exactly what happens in my classes, which run indoors in a church hall in Archway, so the winter dark and rain do not stop you. If you are short on energy after work, my SYP Recharge energy and focus class is a good way to build fitness without feeling flattened.

For more running inspiration on the Heath itself, see my Hampstead Heath family day out guide, and I am working on a guide to Hampstead Heath running routes too.

FAQs

Can anyone use the Parliament Hill athletics track?

Yes. The public can use it without booking by paying per visit or buying a season ticket. It closes to the public during private bookings such as school sports days.

How much does Parliament Hill track cost?

The City of London lists £5.60 per adult visit or £3.50 concession at the time of writing, with monthly and annual season tickets. Payment is cashless only.

Is the track floodlit for evening running?

Yes. It is described as a floodlit, all-weather track open for training all year round, which makes it useful in the darker months.

Is a running track good for beginners?

Very. It is flat, the surface is forgiving, and every lap is a known distance, so walk-run intervals are easy to follow and track. You can stop at any time without being far from home base.

Book your first class

The track builds your running, and a weekly strength class keeps your body ready for it. SYP Bootcamp runs 45-minute small-group classes in Archway N19, maximum 10 people, indoors, all levels welcome, for £15 a class. You will get the timetable when you book. Book my £15 class or call or WhatsApp me on 07301 512215. If you would like a coach planning your running and strength around your own goals, here is how private personal training in Archway works.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.