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

23/01/2019 – Kenyan Hills Fosseway
30/01/2019 – Pyramids Cathedral View
06/02/2019 – Grange Lane Hills
13/02/2019 – 400ms Birch Avenue
20/02/2019 – Time Trial
27/02/2019 – Mile Reps Netherstowe Circle
06/03/2019 – 800s Saint Foy Avenue
13/03/2019 – Steady Run
20/03/2019 – Kenyan Hills Fosseway
27/03/2019 - Pyramids Cathedral View
03/04/2019 - 400ms Birch Avenue
10/04/2019 – Mile Reps Netherstowe Circle
17/04/2019 - 800s Saint Foy Avenue
24/04/2019 – Time Trial
01/05/2019 - Kenyan Hills Fosseway
08/05/2019 - Pyramids Cathedral View
15/05/2019 – Time Trial
22/05/2019 – Downhills Darnford Hill

Group B

02/01/2019 – Chesterfield Rd Reps
09/01/2019 – 6 Hills
16/01/2019 – General Run 1
23/01/2019 – Cathedral Walk Reps
30/01/2019 – Grange Lane Hills
06/02/2019 – General Run 2
13/02/2019 – Limberg Avenue
20/02/2019 – Time Trial
27/02/2019 – Falkland Road Hills
06/03/2019 – General Run 3
13/03/2019 – Beech Garden Reps
20/03/2019 – Steady run
27/03/2019 – Post Office Hills
03/04/2019 – General Run 4
10/04/2019 – Chesterfield Road Reps
17/04/2019 – 6 Hills
24/04/2019 – General Run 1
01/05/2019 – Cathedral Walk Reps
08/05/2019 – Grange Lane Hills
15/05/2019 – Time Trial
22/05/2019 – General Run 2
29/05/2019 – Limberg Avenue

Group C

02/01/2019 – Britannia Bridge Hill Reps
09/01/2019 – Steady Run
16/01/2019 – Cathedral Walk Reps
23/01/2019 – Limberg Ave.
30/01/2019 – 6 Hills Run
06/02/2019 – Falkland Rd. Hill Reps
13/02/2019 – Cappers Lane Bridge Efforts
20/02/2019 – Time Trial
27/02/2019 – Steady Run
06/03/2019 – Cathedral Walk Reps
13/03/2019 – Britannia Bridge Hill Reps
20/03/2019 – Steady run
27/03/2019 – Chesterfield Rd. Reps
03/04/2019 – 6 Hills Run
10/04/2019 – Limberg Ave.
17/04/2019 – Cappers Lane Bridge Efforts
24/04/2019 – Cathedral Walk Reps
01/05/2019 – Britannia Bridge Hill Reps
08/05/2019 – Steady Run
15/05/2019 – Time Trial
22/05/2019 – Grange Lane Hill
29/05/2019 – Chesterfield Rd. Reps

Group D

02/01/2019 - Falkland Rd. Hills
09/01/2019 – Steady Run to Lidl and back
16/01/2019 – Limberg Avenue
23/01/2019 – Steady Run
30/01/2019 – Britannia Bridge Hills
06/02/2019 – Steady Run
13/02/2019 – Cathedral Walk Reps
20/02/2019 – Time Trial
27/02/2019 – Grange Lane Hill Reps
06/03/2019 – Steady Run
13/03/2019 – Chesterfield Road Reps
20/03/2019 – Steady run
27/03/2019 – Falkland Road Hills
03/04/2019 – Steady Run
10/04/2019 - Cathedral Walk Reps
17/04/2019 – Steady Run
24/04/2019 – Mixed Hills
01/05/2019 – Steady Run
08/05/2019 – Beech Garden Reps
15/05/2019 – Time Trial
22/05/2019 – Steady Run
29/05/2019 – Chesterfield Road Reps

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 Fartlek = 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.