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 Saxon Hill School at 7.15pm. 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 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.

Group A
4th April: Kenyan Hills
11th April: Fartlek
18th April: 800s
25th April: 5k Time Trial
2nd May: Downhills
9th May: Pyramids
16th May: 5 Mile Time Trial
23rd May: Broken Miles
30th May: 400m track
6th June: Kenyan Hills
13th June: Fartlek
20th June: 5 Mile Time Trial
27th June: 800s
4th July: Downhills
11th July: Broken Miles
18th July: 5 Mile Time Trial
25th July: Staffs Knot – no main club session
1st August: 400m track
8th August: Fartlek
15th August: 800s
22nd August: 5 Mile Time Trial

Group B

21st March: Steady Run
28th March: Falkland Road Hills
4th April: Trainer 1
11th April: Trainer 2
18th April: rainer 3
25th April: 5k Time TrialT
2nd May: Beacon Park run
9th May: Cathedral Walk reps
16th May: 5 Mile Time Trial
23rd May: Heart of England Way hills
30th May: Pools Run
6th June: Chesterfield Road reps
13th June: Darnford Park hills
20th June: 5 Mile Time Trial
27th June: Steady run
4th July: Quarry Hills reps
11th July: Post Office hills
18th July: 5 Mile Time Trial
25th July: Staffs Knot – no main club session
1st August: Cathedral Walk reps
8th August: Heart of England Way hills
15th August: Beacon Park run
22nd August: 5 Mile Time Trial

Group C
21st March: Cathedral Walk reps
28th March: Six Hills
4th April: Chesterfield Road loops
11th April: Limberg Avenue reps
18th April: Falkland Road Hills
25th April: 5k Time Trial
2nd May: Steady Run
9th May: Falkland Road reps
16th May: 5 Mile Time Trial
23rd May: Post Office Hills
30th May: Beacon Park run
6th June: Cathedral Walk reps
13th June: Heart of England Way hills
20th June: 5 Mile Time Trial
27th June: Pools run
4th July: Chesterfield Road reps
11th July: Darnford Park hills
18th July: 5 Mile Time Trial
25th July: Staffs Knot – no main club session
1st August: Quarry Hills reps
8th August: Post Office Hills
15th August: Mixed Efforts
22nd August: 5 Mile Time Trial

Group D
These will be run on an on demand basis, when run leaders are available.

Group A Session Descriptions
Broken miles = 1200m, rest, 400m intervals.
400m Track session = Beech gardens, track session.
Hill/Downhill session = 3 sets of (6 x 45 Seconds uphill, 45 seconds downhill) with a 3 min rest after each set.
6 mile Farklek = 6 mile steady run with individual people shouting go for a speed interval.
Pyramids = Intervals lasting (1 min, 2 min, 3 min, 2 min, 1 min) x 2.
Yassoo 800 = 10 x 800m intervals.

General Advice
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.