Training Schedule

Main Sessions

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

DateTimeSessionMain Session Coaches
Monday, 3rd December 20187pmMonthly Track Session - Eastbourne Sports Complex: 7pm to 8pm All Members and all abilities welcome – ‘Gear Shifter’
3 or 4 x 1200m reps, however each rep starts at HM pace (RPE 6); and then after the initial 400m increase to 10K pace (RPE 7), and then again to 5K pace for the last 400m (RPE 8/8.5). 400m jog re. between reps.
David LEDGERWOOD
Tuesday, 4th December 20186:30pm‘BURY BLAST – 600m reps (Highbury Road, Thornbury Rise and Carmel Road North) (TRIAL SESSION) Starting on the corner of Carmel Road North and Highbury Road, runners proceed down Highbury Road, turning left into Thornbury Rise, before turning left once again on Carmel Road North, up the hill, and stopping at the electrics box just before the junction with Highbury Road. That’s one rep.

Reps should be undertaken at 85%/90% effort (this is supposed to be a hard session), or 8.5 to 9 on our Rate of Perceived Effort chart (High-End Tempo). During each rep it should be difficult to hold a conversation, and breathing should seem rapid.

The Sessions are as follows:

A Session – 10 Reps
B Session – 8 Reps
C Session – 4-6 Reps

2:00 rec. between reps.
Paul DALTON
Rob DENT
Thursday, 6th December 20186:30pm1800 Metre Reps - Barnes Road, Fulthorpe Avenue and Lunedale Road Session to commence with a Warm Up (run to the session), and the Main Session.

Main Session: 1800m reps starting on the corner of Lunedale Road and Barnes Road, heading up Barnes Road, turning left into Fulthorpe Avenue, and then left into Lunedale Road. The A Session is 4-5 reps, with the B Session being 3-4 reps. Members will take a two minutes recovery between reps.

At the end of the session, Members are encouraged to undertake an appropriate cool down.
Nick WATSON
Steve PADGETT
Gemma MARSHALL-MOORE
Sunday, 9th December 20188:00amSunday Sociable Run from the gates at Abbey Road Sports Field. Ian YOUNG
Tuesday, 11th December 20186:30pmHILL SESSION
Hillclose Avenue – Clare Avenue
Session to commence with a Warm Up (run to the session), and the Main Session.

Main Session: Hill reps starting on the corner of Leith Road and Hillclose Avenue, heading uphill on Hillclose Avenue. Effort on the uphill section. Once at the top, cross the road, and take recovery on the downhill. The A Session is 10 reps, with the B Session being 8 reps. At the end of the session, Members are encouraged to undertake an appropriate cool down.
Graham PARK
Anthony CORBETT
Thursday, 13th December 20186:30pm1200 Metre Reps (Wycliffe Way, Carroll Road, Leith Road and Edinburgh Drive) Session to commence with a Warm Up (run to the session), and the Main Session.

Main Session: 1200m reps starting on the corner of Wycliffe Way and Edinburgh Drive, with effort on Wycliffe Way, Carroll Road, Leith Road and Edinburgh Drive. The A Session is 6 reps, with the B Session being 4 reps. And the C Session is 2 reps. A two minutes recovery should be taken at the bottom of Wycliffe Way between each rep. RPE: 7/7.5

At the end of the session, Members are encouraged to undertake an appropriate cool down.
Sally SINGLETON
Anna HARDY
Tuesday, 18th December 20186:30pm800M REPS/400M JOG RECOVERY (1200M Loop) Elton Rd/Cleveland Terr/Carmel Rd /Neville Rd
A Session 8 laps
B Session 6 laps
Speed/time of 800m should be the same as 400m jog recovery.
Dawn RICHARDSON
Andrew DIXON
Thursday, 20th December 20186:30pmRUDOLPHS ROMP All members to meet at Mowden Pub Car Park. Coaches Santa Claus and Mary Christmas will lead the Club Steady. The focus is very much on this being a sociable run, running as one group, with all abilities welcome. Fancy dress is optional, but very much encouraged (though do remember that it will be dark, so Members should also be highly visible).

The ‘Romp’ will also finish at The Mowden Pub, where Members are encouraged to join us for a sociable, seasonal drink.
David LEDGERWOOD
Ian YOUNG
Rob DENT
Rebecca DODD

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)