|Date||Time||Session||Main Session Coaches||Beginner's Group Coaches|
|Tuesday, 1st May 2018||6:30pm||400m Reps – Parkland Drive and Edgecombe Drive Session to commence with a Warm Up (run to the session) and the Main Session. Members are encouraged to undertake an appropriate cool down at the conclusion of the session.|
Starting at the junction of Parkland Drive and Edgecombe Drive nearest Staindrop
Road, Members run the length of Parkland Drive (400m), before taking a jog recovery
along Edgecombe Drive to the starting point once again. The aim is to maintain a pace
quicker than your 5K pace, and remain consistent across all repetitions (‘Your Last Rep should be as good as your First’).
The purpose of the recovery is to allow your body to recover sufficiently to allow you to maintain this consistent pace on each rep.
A Session – 10 Reps;
B Session – 8 Reps.
|Thursday, 3rd May 2018||6:30pm||800m Reps - Leith Road/Edinburgh Drive/Holyrood Avenue As we are using this session to develop your Endurance, your recovery should be half of the time it takes to perform the rep. For instance, if you run the rep. at 3:00, your recovery should |
be 1:30. As the purpose of the session is to build endurance to run faster for longer, you may want to consider doing a higher number of reps.
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 should be looking to complete 10 reps., with those undertaking the ‘B’ Session looking to complete 8 reps.
|Tuesday, 8th May 2018||6:30pm||SHUTTLE REPS (South Park – Around the lake - runners paired off at different 5K pace abilities) 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 one of the pair runs in opposite directions on the higher path around the lake (ie. one runs clockwise, one runs anti-clockwise). The runners should aim to meet as close to the half way point as possible, 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.
6 reps (2 minutes recovery between repetitions).
|Thursday, 10th May 2018||6:30pm||600m reps (Field Opposite South Park) Session to commence with a warm up (run to the session), a series of technical drills for endurance, the Main Session, and a Cool Down.|
A Session – 6 Reps
B Session – 5 Reps
Recovery is Walk/Jog from finish of the rep. back to the start
|Saturday, 12th May 2018||10:30am||SOCIABLE TRAIL RUN Meeting at the Fox and Hounds pub in Ainthorpe, near Castleton. |
Please could Members confirm their attendance by e-mail to captain.trail@quaker. As the run will be taking place in a remote location, Coach Abbie HULL would like to know who is attending.
|Monday, 14th May 2018||7:15pm||MONTHLY TRACK SESSION (Eastbourne Sports Complex; 7.15pm to 8.15pm) The session will comprise a warm up, a series of technical drills, the Main Session, and a cool down. Sets of 400m reps, with 100m walk back recoveries.||Jeff MARRIOTT||-|
|Tuesday, 15th May 2018||6:30pm||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).
|Thursday, 17th May 2018||6:30pm||HILL REPS - UP & DOWN (Sugar Hill Park)Session to commence with a warm up (run to the session) and a set of technical drills (technical template for running uphill/downhill).|
15 Minutes Effort, 5 Minutes Recovery, 15 Minutes Effort
|Tuesday, 22nd May 2018||6:30pm||SHUTTLE REPS|
(Abbey Road field)Session to commence with a warm up exercise and a series of technical drills and strides, followed by the Main Session and a Cool Down, with appropriate static stretches.
50m/100m/150m sprints in pairs (Runners of a similar ability pair off)
Runner One runs to the 50m cone and back; then to the 100m cone and back; and then to the 150m cone and back, where they tag Runner Two who repeats the exercise. The emphasis is on running for significant periods at a pace faster than your normal training and racing paces (ie. 5K pace plus 15%).
10 minutes effort / 5 minutes rest / 10 minutes effort /5 minutes
rest /5 minutes effort
|Thursday, 24th May 2018||6:30pm||3000m Reps (Coniscliffe Road/Edinburgh Drive to Merrybent) A Session – 3/4 Reps|
B Session – 2/3 Reps
5 Minutes recovery between reps
(plus Stephen MOORE volunteering)
|Sunday, 27th May 2018||9:00am||MONTHLY SUNDAY STEADY RUN Members to meet at the gates at Abbey Road Sports Field at 9:00am. Coach Ian YOUNG will lead the run. The focus is very much on this being a sociable run, running as one group, with all abilities welcome.||Ian YOUNG||-|
|Tuesday, 29th May 2018||6:30pm||INDIAN FILE SESSION (Abbey Road Sports Field) Session to commence with a warm up exercise and a series of technical drills and strides, followed by the Main Session and a Cool Down, with appropriate static stretches.|
A group run in a single or double line, suitable for a mixed ability group. On a signal from the Coach (blast on the whistle, the runner at the rear of the group sprints to the front of the group, then slows to an easy pace (the runner at the front controls the pace of the group). Repeat until the end of the period (signalled by a double blast on the whistle). Runners to maintain pace and form on each effort.
10 Minutes Effort / 5 Minutes Rest / 10 Minutes Effort / 5 Minutes Rest / 5 Minutes Effort.
|Thursday, 31st May 2018||6:30pm||CLUB MONTHLY STEADY RUN All Members to meet at The Mowden Pub at 6:30pm. Coach Ian YOUNG 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.||Ian YOUNG|
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 firstname.lastname@example.org
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 email@example.com 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
- 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.