Best running routes in London for easy runs, intervals, hills and long runs

London has no single best running route. The right choice depends on the session: a contained park circuit for easy mileage, a measured track for intervals, a reliable slope for hill repetitions or a linear trail that removes the temptation to cut a long run short.

London running routes at a glance

Training purpose	Route	Published distance	Practical use
Easy run	Hyde Park circuit	3.3 miles / 5.3km	Mostly flat and easy to shorten or extend
Easy run	Victoria Park perimeter	About 2.9 miles / 4.7km	Contained circuit with an even-path alternative
Intervals	Regent’s Park cinder track	385m per lap	Free repetitions controlled by lap or time
Intervals	Battersea Park Millennium Arena	400m	Accurate, eight-lane track sessions
Hills	Greenwich Park circuit	3 miles / 4.8km	Complete undulating loop or repeated climbs
Hills	Primrose Hill	Time-based	Grassy slope for effort-based repetitions
Long run	Richmond Park Tamsin Trail	Just over 7 miles / 11.3km	Undulating shared trail with variable surface
Long run	Thames Path, Teddington to Putney	11.6 or 14.1 miles	Point-to-point distance depends on the bank chosen
Long run	Lea Valley Walk	18 miles / 29km	Continuous towpath route from Waltham Abbey to Limehouse

Easy running routes

Hyde Park: the adaptable central loop

The Royal Parks publishes a 3.3-mile Hyde Park circuit and describes it as flat apart from shallow slopes near the south-east corner. Internal paths around the Serpentine make the distance easy to adjust.

Use the full circuit for steady aerobic work, then add an out-and-back only when the planned duration requires it. Pedestrian gates are normally open from 05:00 until midnight, but check current park information before an early or late run.

Victoria Park: a contained east London circuit

Tower Hamlets’ Avenue Perimeter Walk is approximately 2.9 miles. Most of it uses accessible paths; the grass section through Bandstand Clump has an even-path alternative.

One loop works for an easy session close to an exit. A second lap creates a simple progression without adding navigation. The council page lists opening from 07:00 until dusk, with exact closing times at the entrances.

Battersea Park: a ready-made 5K

The Battersea parkrun course provides a useful 5km route template across gravel and permanent paths. Outside the Saturday event, give way to other park users and expect mud, leaves or puddles after rain.

Interval sessions

Regent’s Park cinder track: measured and free

Regent’s Park has a 385m cinder track. It is shorter than a standard athletics track, but the measured loop works well for one-lap repetitions, timed efforts and continuous threshold blocks.

Control the workout with RPE rather than forcing road-race pace onto a different surface. Warm up away from the track, keep recoveries predictable and respect other users.

Battersea Park Millennium Arena: a standard 400m track

The Millennium Arena has an eight-lane, 400m track. Choose it when exact distance matters for 400m, 800m or 1,000m repetitions. Public access terms and opening hours can change, so confirm casual use before travelling.

Parliament Hill: the north London track option

The City of London operates an eight-lane, floodlit all-weather track. Check the page for current admission, opening hours and closures because school bookings or private events can interrupt ordinary use.

Hill sessions

Greenwich Park: a complete hilly circuit

The Royal Parks’ Greenwich Park route covers three miles and includes challenging hills near the Grand Ascent area.

Run the full circuit by effort for an undulating aerobic session. For repetitions, warm up first, choose one clear ascent, work uphill for 45–90 seconds and recover gently downhill. Pedestrian gates open at 06:00 and close seasonally.

Primrose Hill: short repetitions by time

Primrose Hill is a grassy slope rather than a measured running course. Use 30–75 second efforts and keep each repetition repeatable. Wet ground changes the footing quickly, making time and effort more useful controls than pace.

Check the Royal Parks page for current night-time closures.

Long-run routes

Richmond Park Tamsin Trail

The Tamsin Trail circles Richmond Park for just over seven miles. It is an undulating shared route with variable surfaces, so road pace is the wrong benchmark. One loop suits a shorter long run; a second loop or carefully chosen internal paths add distance.

Pedestrian access and seasonal deer-cull closures are published on the Richmond Park page. Keep well away from deer and follow park guidance.

Thames Path: Teddington to Putney

The official Thames Path route gives two options between Teddington and Putney:

• south bank: 11.6 miles / 18.6km;
• north bank: 14.1 miles / 22.6km.

Both are useful point-to-point endurance runs. Plan the return journey, carry enough fluid for the conditions and check the National Trails map for current diversions.

Lea Valley Walk

TfL lists the Lea Valley Walk as an 18-mile route from Waltham Abbey to Limehouse Basin. Join or leave at intermediate transport links to match the required time.

Towpaths are shared, pedestrian-priority spaces. Slow down around other users and move a pace session elsewhere when the path is busy.

Regent’s Canal

Regent’s Canal runs for 8.6 miles between Paddington and Limehouse, but the 878m Islington Tunnel has no towpath. Plan the street-level diversion before starting. Crowds, mixed surfaces and narrow sections make this better for easy mileage than tempo work.

Finding routes with Strava

In the Strava mobile app, subscribers can open Maps → Routes, choose Run or Trail Run, set an approximate distance, then select surface and elevation preferences. On the web, the route builder allows waypoints and can use popular-route, heatmap and segment information.

The Global Heatmap shows aggregated public activity. A bright line confirms recorded use, not lighting, legal access or an open gate.

Before saving a route:

1. inspect every road crossing and tunnel;
2. compare the line with the official park or trail map;
3. check closures and opening times;
4. download the route if mobile coverage matters;
5. tell somebody where you are going on a long or unfamiliar run.

Put the route inside the plan

A good route solves geography. It does not decide which session your week needs.

Telos builds a personalised plan around running and the other sports you choose, your available hours and intensity preference. Day-by-day sessions include warm-up, main set, cool-down and RPE guidance. Each new 14-day block uses recent training, adherence, recovery and performance signals, while Strava and wearable activity can feed completed work into future planning.

That lets Hyde Park serve as an easy day, Greenwich Park as a hill stimulus and the Thames Path as a long-run venue without treating every attractive route as extra mileage.

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