Wednesday Sessions

See below for upcoming Wednesday sessions.
We also run on Mondays, Saturdays and Sundays. For details of these regular sessions please see Weekly Runs

Wednesday Evening Sessions

Main club run and a good one to start with. Meet King Edward VI School at 7.00pm. Run with a group at a pace that suits you or a type of session you think will help your running or make you feel better. Distance varies between 5 and 7 miles depending on the session.

Rough guide to the groups:
Group A: 7 min mile pace.
Group B. 8 min mile pace.
Group C. 9- 10 min mile pace.
Group D. over 10 min mile pace.

The current programme (until May 18th 2022) is outlined below. Leaders will generally post more details of each session on a weekly basis.

Members are invited to book onto Wednesday sessions up to 6 days in advance using the Spond App; kindly decline the invitation to the session if you decide not to attend subsequent to making a booking. This avoids groups waiting unnecessarily.

A Group B Group C Group D Group
30/03/2022 1 mile, 3 x 1k, 4 x 100m Hills Mixed Steady
06/04/2022 15 x 400 Sprints Hills Mixed
13/04/2022 12 x 300 Steady Sprints Hills
20/04/2022 Time Trial Time Trial Time Trial Time Trial
27/04/2022 6 x 1.2km off 2 mins Mixed Steady Sprints
04/05/2022 1 Mile – 10mins, 2 x 800 off 90s, 4 x 400 off 90s Hills Mixed Steady
11/05/2022 Hill reps 10 x 45s off 2mins Sprints Hills Mixed
18/05/2022 1 x 5mins off 60s, 3 x 2mins off 1:30s, 3 x 3mins off 2m, 1 x 5mins Steady Sprints Hills

General Advice

The number of groups can vary due to numbers and availability of run leaders. Sometimes groups B and C run together, with easier options for Group C.  Group D will be meeting regularly, doing a session agreed with the leader and those who turn up on the night. This will
often be a steady run but may include intervals/efforts sessions. 

On Wednesdays there are different groups and these are based on running speed, for practical and safety reasons. The groups are designed to keep people together and this should mean that people don’t get excessively spread out. You can join whichever group you wish.

We also know that lots of runners don’t really know what their running speed is and so find trying to decide which group to join a little confusing. Start with a group you think you can manage. If you don’t know what that is at all, then place yourself in the slowest group. If the pace is too slow, then next week you can go in a faster group. If you start in one group and can’t keep up, don’t worry, there are lots of reasons why this can happen, and we always have a strategy to manage this. With the interval sessions, the best option is to do fewer repetitions. Please do not just jog the repetitions. Talk to your run leader if you need more advice.

Each session is different and so select a session that will help you achieve your goals. Your goal could be to improve your speed, and so you want to run faster. You might want to improve your endurance, and so want to run for longer, or you might wish to go and enjoy a good run and all that information about speed and distance is all a bit academic. It’s up to you. You can change groups between weeks. One week you might wish to try out a faster group. Or you ran a race at the week-end and plan to have an easier session and so go in a slower group. It’s your club and so pick a session that suit your needs.