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
15th November: Time Trial
22nd November: 400m Track Session
29th November: Hill/Downhill Session
6th December: 6 Mile Farlek (last man shouts go)
13th December:
20th December: Christmas Lights Run
27th December: Yasso 800s
3rd January: Pyramid Sessions (12321 – X 2)
10th January: 6 Mile Farlek (last man shouts go)
17th January: Steady Run
24th January: 400m Track Session
31st January: Pyramid Sessions (12321 – X 2)
7th February: Hill/Downhill Session
14th February: Time Trial
21st February: Broken Miles (1200, 400 x 5)
28th February: Steady Run
7th March: Pyramid session (12321 x 2)

Group B
15th November: Time Trial
22nd November: Limburg Avenue Reps
29th November: Falkland Road Hills
6th December: General Run
13th December: Grange Lane Hill Reps
20th December: Christmas Lights Run
27th December: Cathedral Walk Reps
3rd January: Chesterfield Road Hills
10th January: Steady Run
17th January: Limburg Avenue Reps
24th January: Grange Lane Hills
31st January: General Run
7th February: Cathedral Walk
14th February: Time Trial
21st February: Six Hills
28th February: Chesterfield Loops
7th March: Limberg Avenue Reps

Group C
15th November: Time Trial
22nd November: Chesterfield Loops
29th November: Limburg Avenue Reps
6th December: Falkland Road Hills
13th December: General Run
20th December: Christmas Lights Run
27th December: Grange Lane Hill Reps
3rd January: Cathedral Walk Reps
10th January: Chesterfield Road Hills
17th January: Steady Run
24th January: Limburg Avenue Reps
31st January: Grange Lane Hills
7th February: General Run
14th February: Time Trial
21st February: Cathedral Walk Reps
28th February: Six Hills
7th March: Chesterfield Loops

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

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.