Training Schedule

Main Sessions

DateTimeSessionCoach
Tuesday, 1st August 20176:30pmSPEED SESSION: 200 metre reps - Abbey Road Sports Field Session to commence with a warm up, a series of Technical Drills for Speed (which could include Slow High Knees, High Knee Skips, Fast Feet, Butt Kicks, Sideways Jumping Jacks, etc.), the Main Session, and a Cool Down.

Maximum Velocity Effort for each rep (faster than 5k pace). Each rep should be as good as your first.
A Session: 10 reps x 2 sets;
B Session: 8 reps x 2 sets.
All walk back to start after each rep.
ALL Four minute rest between sets.
Steve PADGETT
Lee MORRIS
Thursday, 3rd August 20176:15pmNOT THE DARLINGTON SOUTH PARK PARKRUN’ - Club Handicap Trail Race Meet at Clock Tower and registration is 6.15pm to 6.35pm, for a 6.45pm start. The third and final round in our Summer Trail Race Handicap Series. This is a very gentle introduction to trail running, which starts and finishes at the start of the Darlington South Park parkrun course.

The entry fee is, as usual, a donation of an item of non-perishable food for the Food Bank (there will be a slight time penalty for anyone who forgets).
Anthony CORBETT
Ian BOND
Richie PAYNE
Sunday, 6th August 20179amSUNDAY SOCIAL STEADY - Meet at the gates of Abbey Road Sports Field Meet at 9am at the gates at Abbey Road Sports Field, and will be looking to complete 8 to 10 miles at a relaxed, conversational pace. This is purely a social run, rather than a training run, and all abilities are welcome.Ian YOUNG
Monday, 7th August 20177:00pmTRACK SESSION - Eastbourne Sports Complex
This session is suitable for all abilities and is free of charge to any Quaker member wishing to attend.

The session will be an 'Even Seven' session. 

10min warm up.
Run for 10mins @ marathon effort, jog recovery for 2mins; 
Run for 8mins @ half marathon effort, jog recovery for 4mins;
Run for 6mins @ 10k effort, jog recovery for 6mins;
Run for 4mins @ 5k effort, jog recovery for 8mins;
Run for 2mins @ slightly faster than 5k effort.
10min cool down. 
Done properly the session will go through all the energy systems. Members to run without stopwatch / Garmin.
Graham PARK
Tuesday, 8th August 20176:30pmSPEED SESSION – FARTLEK (Swedish for ‘Speed Play’) (Green Park) Session to commence with a warm up (run to the session) and a set of technical drills (technical template for running uphill/downhill).

Main Session: Periods of increased pace followed by periods of recovery. The emphasis is on running for significant periods at a pace faster than your normal training and racing paces ie. greater than 5K pace. Each hard effort is followed by a recovery stage, when the pace should be reduced to a point where breathing and pulse rate return to, or near, resting rate, after which the next hard effort follows.
(10 minutes Fartlek / 5 minutes rest / 10 minutes Fartlek / 5 minutes rest / 5 minutes Fartlek).
Lee MORRIS
Wendy COLLING
Thursday, 10th August 20176:30pmSTEADY RUN – All members
Darlington 10K route training run including start & finish recce. All members to meet at Abbey Road Sports Field as usual.
Ian YOUNG
Andrew DIXON
Tuesday, 15th August 20176:30pmSPEED – PAIRED REPS ON ABBEY ROAD SPORTS FIELD (50m/75m/100m) Session to commence with a warm up, a series of Technical Drills for Speed (which could include Slow High Knees, High Knee Skips, Fast Feet, Butt Kicks, Sideways Jumping Jacks, etc.), the Main Session, and a Cool Down.

A Session - 10mins/5mins rest/10mins/5mins rest/5mins
B Session - 10mins/5mins rest/10mins (can add 5mins rest/5mins)
Paul DALTON
Rob DENT
Thursday, 17th August 20176:30pmENDURANCE - 800m reps Edinburgh Drive/Salutation Rd/Teesdale Avenue/Field
A Session 5 to 6 reps
B Session 4 to 5 reps
Recovery to be half the time it takes to complete the rep. For instance, if you run the rep. at 3:00, your recovery should be 1:30. If you run the rep. at 4:00, your recovery should be 2:00.

David LEDGERWOOD
Gemma MARSHALL

Tuesday, 22nd August 20176:30pmSPEED - PYRAMID SESSION on Abbey Road Playing fields Session to commence with a warm up, a series of Technical Drills for Speed (which could include Slow High Knees, High Knee Skips, Fast Feet, Butt Kicks, Sideways Jumping Jacks, etc.), the Main Session, and a Cool Down.

200 metre circuit
1st lap Jog round run last 25m fast
2nd lap jog round run last 50m fast
3rd lap jog round run last 75 m fast
4th lap jog round run last 100m fast then back down 3rd to 2nd to 1st lap
This is one set. 5mins recovery and then second a set of the above.

Sally SINGLETON
Graham PARK
Wednesday, 23rd August 20176.30pmXC (Cross Country) TRAINING SESSION: SHORT HILLS - Green Park The first of a succession of XC Training sessions which will focus on the disciplines involved in off-road running ahead of the new XC season.

Session to commence with a warm up, a series of Technical Drills for Balance (which could include Lunges, High Knees, Bounding, Carioca, Leg Swings, etc.), the Main Session, and a Cool Down.

The Main Session will be:
Short Hill Reps with effort on the uphill sections, and focus given to downhill form. This is a continuous session to develop endurance.

15 minutes effort / 5 minutes recovery / 15 minutes effort.
Anthony CORBETT
Paul DALTON (supported by XC Captain, Marc ELLIS)
Thursday, 24th August 20176:30pmENDURANCE SESSION - HILL SESSION – Clare Avenue
A Session - 8 reps
B Session - 6 reps
Run hard up the hill and jog back down the other side as recovery.
Steve PADGETT
Paul DALTON
Tuesday, 29th August 20176:30pmSPEED (SPEED ENDURANCE) SESSION – FLYING 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 from Victoria Embankment gates to Bottom of Squirrel Hill.

As we are using the session to develop your Speed, you will 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 8 to 10 x 500m Reps with equivalent time recovery between reps.
The B Session 6 to 8 x 500m reps with the equivalent time as recovery between reps.

(If you are looking to use the session to develop your Speed Endurance, your recovery should be half of the time it takes to perform the rep. For instance, if you run the rep. at 2:30, your recovery should be 75 seconds. If you want the purpose of the session to be to build endurance to run faster for longer, you may want to consider doing a higher number of reps.)
Paul DALTON
Gary READ
Wednesday, 30th August 20176:30pmXC (Cross Country) TRAINING SESSION: OFF-ROAD KM REPS - Field opposite the South Park, Parkside The second of a succession of XC Training sessions which will focus on the disciplines involved in off-road running ahead of the new XC season.

Session to commence with a warm up, a series of Technical Drills for Balance (which could include Lunges, High Knees, Bounding, Carioca, Leg Swings, etc.), the Main Session, and a Cool Down.

The Main Session will be:

'A' Session – 8 x 1 KM Reps with recovery being 50% of the total time taken to run the rep.

'B' Session – 6 x 1 KM Reps with recovery being 50% of the total time taken to run the rep.
Graham PARK (supported by XC Captain, Lou TRAINOR)
Thursday, 31st August 20176:30pmENDURANCE SESSION - Meet in the car park at The Mowden Pub 2000m Reps
A Session - 3-4 Reps
B Session - 2-3 Reps
Gary READ

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)