THURSDAY NIGHT TRAINING
Winter
training is focused on building a strong aerobic base with an
emphasis on stamina and strength sessions. These are conducted on
well lit footpaths to ensure we maintain a safe training environment.
In spring and summer we can add faster work, with an emphasis on
shorter efforts and preparation for the road racing season. The
lighter evenings give us the opportunity to utilise multi-terrain
routes such as Pocket Parks, adding both variety and a more forgiving
surface.
Thursday night training is split into groups based on
5 mile road race times. This forms the basis of the groups but is a
guideline only. Group leaders will encourage members to run in the
appropriate group but it is ultimately left to individual choice. The
objective of defining the training groups is to provide a safe
training environment for all our members in which they can improve
their performance and work towards achieving their goals and
fulfilling their potential.
New runners (with experience)
joining the club will be given guidance to determine which group is
most suited to their level of development and those new to running
will be asked initially to run with Group 7. All groups follow the
published training schedule but group leaders have the discretion to
tailor the sessions to the needs of their runners if required.
New runners without experience (beginners) – click here for more information
Schedules
April to June - All Groups - click here
Note: All sessions are preceded by a 15 minute warm up and followed by a 10 – 15 minute cool down depending on location of the last effort. High Viz vests are now compulsory during winter months. No High Viz, no run.
The Group dynamics
The club continues to grow in numbers, with membership now in excess of 315. This has resulted in our evolution to 7 training groups, targeted at achieving the following objectives:
1. To make the steps between groups more manageable, allowing runners to move up more easily as they improve.
2. To keep the number of runners in each group down to a safer level and make life easier for the group leaders and assistants.
Which group should I run in?
Most of our sessions are geared at middle distance road running, so 5 mile road race times are a very good guide to determine which group is most appropriate for you.
|
5 mile race time |
|
|
1 |
Under 30 minutes |
|
2 |
30 – 32 minutes |
|
3 |
32 – 35 minutes |
|
4 |
35 – 40 minutes |
|
5 |
40 – 45 minutes |
|
6 |
45 – 50 minutes |
|
7 |
Over 50 minutes |
Please run in the right group for your ability, when members choose to run in a group below their level of ability and effectively push the pace of the group beyond the ability of the majority. It is perfectly reasonable for those returning from injury to 'feel' their way back into the club sessions, but individuals should be mindful of the effect they have on the group and in particular those at the lower end of the ability range, if you disappear into the distance. Similarly, some runners like to have an easy run before or after a race. This can be achieved by either undertaking a separate steady run or simply running at the back of their normal group.
Group safety
Safety is a top priority and we need to take collective responsibility for the safety of the group we run in. Simple disciplines like running on the left and overtaking on the right should be observed wherever possible, plus in the dark evening wearing high viz vests. Please read the Club’s code of conduct – click here
As a Club we are constantly looking to improve what we do and the introduction of 2 trained leaders per group should considerably help the effectiveness of our sessions. We have funded several coaching courses over the past 2 years and will be looking to all those who have benefited from this funding to take an active role in assisting with group coaching.
Interested in coaching?
We will always support and encourage any member who wishes to undertake formal training and if anyone wants to find out more information, please contact Annette Burgess on a Thursday evening. There are several courses run by UK Athletics throughout the year and these give you a greater insight into your own training as well as giving you the opportunity to contribute to the Club.
Group leaders & assistants
Group 1 - under 30 mins for 5 miles
» Richard Lack» Richard Fowler
» Dave Parkins
Group 2 - 30 - 32 mins for 5 miles
» Paul Matthews» Phil Wood
Group 3 - 32 - 35 mins for 5 miles
» Annette Burgess» John White
» Pete Diamond
» Brent Perkins
» Steve Atkinson
Group 4 - 35 - 40 mins for 5 miles
» Bob Ward» Graham Tee
» Mick Heap
» Steve Marsh
» Caroline Parkins
» Bobby Holding
» Ian Rogers
Group 5 - 40 - 45 mins for 5 miles
» Sam Nash» Bob Ward
» Lorayne Keet-Marsh
» Catherine Riley
» Antionette Kieley
» Paula Murphy
Group 6 - 45 - 50 mins for 5 miles
» Sam Nash» Gabby Deere
Group 7 - 50 mins for 5 miles
» Tricia Harrison» Mandy Dennis
» Vicky Greenshields
New Starters (1st Thursday of the month & New Year sessions)
» Robert Burgess
