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
Our main club run and a good one to start with, meet for a 7pm start. 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. 5k sub 21min.
Group B. 8 min mile pace. 5k sub 24 min.
Group C. 9 min mile pace. 5k sub 28 min.
Group D. 10 -11 min mile pace. 5k sub 35 min.
Nb. This doesn’t mean the whole session is run at these paces, but gives you an idea of the sort of capability of the group.
The current programme (until June 2025) is outlined below. Leaders will generally post more details of each session on a weekly basis.
| A Group | B Group | C Group | D Group | |
| 02/04/2025 | Kenyan hills | Sprints | Hills | Mixed |
| 09/04/2025 | 1.2k x 6 | Continuous | Sprints | Hills |
| 16/04/2025 | 2 mile + 4 x 1 mile | Mixed | Continuous | Sprints |
| 23/04/2025 | Time Trial | Time Trial | Time Trial | Time Trial |
| 30/04/2025 | 16 x 200m efforts | Hills | Mixed | Continuous |
| 07/05/2025 | 2 x 2 mile + 2 x 1 mile | Sprints | Hills | Mixed |
| 14/05/2025 | 8 x 800m | Continuous | Sprints | Hills |
| 21/05/2025 | Time Trial | Time Trial | Time Trial | Time Trial |
| 28/05/2025 | 14 x 400m | Mixed | Continuous | Sprints |
| 04/06/2025 | 3 x 2 miles | Hills | Mixed | Continuous |
| 11/06/2025 | Washalnd Relays | Washalnd Relays | Washalnd Relays | Washalnd Relays |
| 18/06/2025 | 10 x 400m | Sprints | Hills | Mixed |
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.
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.