Training Schedule

Main Sessions

CANCELLATIONS: Click here for the latest cancellations to our training schedule

DateTimeSessionMain Session Coaches
Sunday, 2nd June 20198:30am5K to 10K Group (Darlington 10K): Week One In the lead up to the Darlington 10K, Coaches Mike WATSON and
Ian HART will be leading a weekly Sunday morning run, aimed at taking those who can run 5K, up to the distance of 10K, with a view to completing the Darlington 10K. Each week the run will become progressively
longer until the goal distance is reached.

This run will be 5.5km. All Members are welcome to participate.
Mike WATSON
Ian HART
Monday, 3rd June 2019
7:00pmSummer Paarlauf (Paired 200m Reps) Eastbourne Sports Complex (7pm to 8pm) The session will comprise a Warm Up, Technical Drills for Speed, the Main Session, and an appropriate Cool Down.

Main Session: Summer Paarlauf - Each runner paired with someone of same pace. Runner A starts at 50m point,
runner B at 250m point. Runner A starts first, running 200m at effort until they get to Runner B, at which point they then set off to run their 200m at effort. While Runner B is running, Runner A is taking recovery straight
across the infield back to their starting point, to arrive just as Runner B gets in. Runner A then sets off on 200m effort again while Runner B takes their recovery across the infield back to their start point, to get there just as Runner A gets in.

The session comprises 10 minutes of effort; a 5 minutes rest; followed by a further 10 minutes of effort.
Graham PARK
Tuesday, 4th June 20196:30pmFartlek / Shuttle Reps Session (Abbey Road Sports Field) The session will commence with a warm-up and some appropriate drills and physical preparation work. Members will then be separated into two groups (Group A and Group B).

Group A – SHUTTLE REPS (50m/100m/150m sprints in pairs)
Group B – FARTLEK
10 minutes of effort; five minutes rest; 10 minutes of effort.

5 minutes recovery and then switch around

Group A – FARTLEK
Group B – SHUTTLE REPS (50m/100m/150m sprints in pairs)
10 minutes of effort; five minutes rest; 10 minutes of effort.

Members will be led in an appropriate cool down, followed by some static stretches, at the conclusion of the session.
Dawn RICHARDSON
Tom CHAPMAN
Thursday, 6th June 20196:30pm‘Deneside Dash’ – 1000 Metre Reps (Deneside Road, Pierremont Road, Orchard Road, Dene
Grove and Woodland Road)
The session starts with a warm-up (Run to the session), and some appropriate drills in the Tennis Dene. Each rep then starts at the gates to the Tennis Dene on Westlands Road. Members will run out of the gate, turning right onto Deneside Road. Once they reach the junction with Pierremont Road, they turn right into Pierremont Road, and then right into Orchard Road, following the road around into Dene Grove. At the top of Dene Grove, Members turn right onto Woodland Road, and then right again back into the Tennis Dene and return to the start point.

These longer reps provide a good opportunity for you to work at your threshold level - this might be a pace you could maintain for 10 Miles or may be a 7/10 or 8/10 in terms of your own Rate of Perceived Effort. You should be working 'comfortably hard', perhaps able to exchange a couple of sentences with someone around you, but it's not conversational pace.

The ‘A’ Session is 8 to 10 Reps;
The ‘B’ Session is 6 to 8 Reps: and
The ‘C’ Session is 4 to 6 Reps.

Members will take a 2:00 minute between reps.

Members are reminded to undertake an appropriate cool down, followed by some static stretches, at the conclusion of the session.
Rob DENT
Anthony CORBETT
Sunday, 9th June 20198:30am5K to 10K Group (Darlington 10K): Week Two In the lead up to the Darlington 10K, Coaches Mike WATSON and
Ian HART will be leading a weekly Sunday morning run, aimed at taking those who can run 5K, up to the distance of 10K, with a view to completing the Darlington 10K. Each week the run will become progressively longer until the goal distance is reached.

This run will be 6km. All Members are welcome to participate.
Mike WATSON
Ian HART
Tuesday, 11th June 20196:30pmShuttle Reps (South Park – Around the lake - runners paired off in A and B) 6 reps (two minutes recovery between repetitions). Session to commence with a Warm Up (run to the session), a series of Technical Drills for Speed, the Main Session, and a Cool Down.

Main Session: From the starting point, each of the paired runners runs in opposite directions on the higher path
around the lake (ie. one runs clockwise, one runs anti-clockwise). The runners should will meet, tag, turn and
return, aiming to meet at the starting point at the same time. On the outward leg, runners remain on the outer
side of the path, and on the inward leg, runners remain on the inside of the path.

Members are reminded to undertake an appropriate cool down, followed by some static stretches, at the
conclusion of the session.
Sally SINGLETON
Anna HARDY
Thursday, 13th June 20196:30pmSummer Trail Handicap Series: Race Two - 'The White Horse Handicap' The second race in our Summer Trail Handicap series. Meet for registration from 6:15pm at Harrowgate Hill WMC. As usual, the 'entry fee' will be a donation to the 'Food For Thought' initiative. No Coaching Allocation.
Sunday, 16th June 20198:30am5K to 10K Group (Darlington 10K): Week ThreeIn the lead up to the Darlington 10K, Coaches Mike WATSON and Ian HART will be leading a weekly Sunday morning run, aimed at taking those who can run 5K, up to the distance of 10K, with a view to completing the Darlington 10K. Each week the run will become progressively longer until the goal distance is reached.

This run will be 6.5km. All Members are welcome to participate.
Mike WATSON
Tuesday, 18th June 20196:30pmFlying 500’S (South Park) Session to commence with a warm-up (run to the session), a series of Technical Drills for Speed, the Main Session, and a Cool Down. Effort will be from Victoria Embankment gates to the Bottom of ‘Squirrel Hill’.

As we are using the session to develop your Speed, your Rate of Perceived Effort should be 9/10 (Running hard,
generally unable to talk, one word at a time). You will therefore want your recovery to match the time it takes for
you to perform the rep. For instance, if you run the rep. at 2:30, your recovery should be 2:30. This is to allow your body to recover so that you can give your best effort on each rep. As with all interval-based sessions, you should be
looking for consistency across the reps. (Last rep. should be as good as your first).

The A Session is 6 to 8 x 500m Reps with equivalent time recovery between reps.;
The B Session 4 to 6 x 500m reps with the equivalent time as recovery between
reps.

Members are reminded to undertake an appropriate cool down, followed by some static stretches, at the
conclusion of the session.
Tom CHAPMAN
Claire CHAPMAN
Thursday, 20th June 20196:30pm3000 metre reps. (Coniscliffe Road/Edinburgh Drive to Merrybent) These longer reps provide a good opportunity for you to work at your threshold level - this might be a pace you
could maintain for 10 Miles or may be a 7/10 or 8/10 in terms of your own Rate of Perceived Effort. You should
be working 'comfortably hard', perhaps able to exchange a couple of sentences with someone around you, but it's not conversational pace.

The ‘A’ Session is 4 reps;
The ‘B’ Session is 3 reps.
5 Minutes recovery between reps.

Members are reminded to undertake an appropriate cool down, followed by some static stretches, at the
conclusion of the session.
Anna HARDY
Lee MORRIS
(TBC)
Sunday, 23rd June 20198:30am5K to 10K Group (Darlington 10K): Week Four In the lead up to the Darlington 10K, Coaches Mike WATSON and Ian HART will be leading a weekly Sunday morning run, aimed at taking those who can run 5K, up to the
distance of 10K, with a view to completing the Darlington 10K. Each week the run will become progressively
longer until the goal distance is reached.

This run will be 7km. All Members are welcome to participate.
Mike WATSON
Sunday, 23rd June 20199.00am'The Sunday Social' Coach Ian YOUNG leads 'The Sunday Social' - The focus is very much on this being a sociable run, running as one group, with all abilities welcome. All Members to meet at the gates to Abbey Road Sports Field at 9am.Ian YOUNG
Tuesday, 25th June 20196:30pm200m Reps (Abbey Road Sports Field The session will commence with a warm up exercise and some appropriate drills and physical preparation work.

A Session – Two sets of 12 reps
B Session – Two Sets of 10 Reps
200m jog recovery between reps, with five minutes recovery between sets.

Members are reminded to undertake an appropriate cool down, followed by some static stretches, at the
conclusion of the session.
Graham PARK
Brian McLAREN
Thursday, 27th June 20196:30pmMONTHLY CLUB SOCIAL RUN (The Mowden Pub) All Members to meet at The Mowden Pub at
6:30pm. Coach Lee MORRIS will lead the run. The focus is very much on this being a sociable run, running as one group, with all abilities welcome. The run will also finish at the pub, where Members can congregate afterwards for a social drink, and chat to Officers and Coaches about any Club matters.
Claire CHAPMAN
Ian YOUNG
Lee MORRIS
Lucy BENDLE
Sunday, 30th June 20198:30am5K to 10K Group (Darlington 10K): Week Five In the lead up to the Darlington 10K, Coaches Mike WATSON and
Ian HART will be leading a weekly Sunday morning run, aimed at taking those who can run 5K, up to the
distance of 10K, with a view to completing the Darlington 10K. Each week the run will become progressively
longer until the goal distance is reached.

This run will be 7.5km. All Members are welcome to participate.
Mike WATSON
Ian HART

When working out your effort level for each session, Members may wish to give some thought to the following Rates of Perceived Effort. Our Coaches are able to offer some guidance regarding the effort level required for each session, however obviously you may want to give consideration to your own training needs too (training for a 5K race will look very different to training for a marathon, for instance). If you have any questions, please do discuss with the Session Coach, or contact us at leadcoach@quakers.run

There are steady runs at a variety of paces every Tuesday and Thursday evening, alongside these main sessions. See the Steady Runs Training Schedule for more details.

Our club has a wide range of qualified coaches who have experience in many different distances and across many different terrains. Click here to view our Coaches page.

Coaching is organised by our Lead Coaches, Paul Dalton and David Ledgerwood. You can e-mail leadcoach@quakers.run for information about any of the sessions. New members are encouraged to come down and try our sessions or join a steady run group.


Notes about training

Harry Manuel: One of our most experienced coaches

Harry Manuel: One of our most experienced coaches

  • The advertised times are when we aim to set off. Runners typically arrive at the venue anything up to 15 minutes before this time, in order to socialise, find out more about the sessions which are taking place, listen to announcements, check the club noticeboard, and so on;
  • Members taking part in a training session prior to competing in a race (mid-week or weekend) should seek the advice of the coach conducting the session in order to identify the most appropriate training level;
  • Please appreciate our coaches – without them, we wouldn’t have any training sessions!
  • All training sessions start from the Abbey Road Sports Field, Abbey Road, Darlington.

Please be aware that your effort in each session depends on your current training aims, level of fitness and your need to taper/recover. The coaches will be able to advise you on how many reps you should be aiming to complete. We also would like to encourage runners of all levels to take part in the sessions, including new runners.

 


Non members trying out the club

If you are not a member and are coming to one of our training sessions, we ask that you fill in the following form so that we have a record of who is attending training. Paper copies of the form are available from the coach on duty on the night.

Click here to download the Non-Member Registration Form (PDF)