Training Schedule

Main Sessions

DateTimeSessionCoach
Monday 2 October 20177:00pmTrack Session - Eastbourne Sports Complex 5 x 400m with 100m recovery between Reps. 4 minutes recovery between sets. Option of 2 Sets or 3 sets.Jeff MARRIOTT
Tuesday 3 October 20176:30pmFARTLEK: (Carmel Gardens, Carmel Road North, Coniscliffe Road North, Linden Avenue and Cleveland Terrace)
Session to commence with a Warm Up (run to
the session) and the Main Session.

A traditional Fartlek with 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. Using street corners to indicate a change of pace.

‘A’ Session - 15 minutes Fartlek / One lap recovery / 10 minutes Fartlek
‘B’ Session – 10 minutes Fartlek / One lap recovery / 10 minutes Fartlek

At the end of the session, Members are encouraged to undertake an appropriate cool down.

COACHING POINT: Would like Members to focus on maintaining a strong backward arm drive whilst undertaking the speed sections of this session. Your forward momentum occurs as a direct result of your backward arm drive.

*Hold your hands loosely clenched;
*Keep shoulders loose and your arms relaxed, but not floppy;
*Elbows bent at an angle which is less than ninety degrees;
*Pull from the shoulder, and not the elbow, to move arms backwards and forwards, but not across the body (think of it as trying to elbow somebody behind you, not beside you).

“Faster arms mean faster feet. Your arms, not your legs, are your accelerator pedal.” - Julian Goater, Former British 5000m and 10,000m runner (World Championships, Commonwealth Games, European Championships, and World XC Championships)
Paul DALTON
Sally SINGLETON
Thursday 5 October 20176:30pm1000 Metre Reps (Lunedale Road, Barnes Road, Claxton Avenue and Fulthorpe Avenue) Session to commence with a Warm Up (run to the session), and the Main Session.

Main Session: 1000m reps starting on the corner of Fulthorpe Avenue and Lunedale Road, with effort on Lunedale Road, Barnes Road and Claxton Avenue. The A Session is 4-6 reps, with the B Session being 3-5 reps. A 90 second walking / jog recovery should be taken on Fulthorpe Avenue between each rep.

At the end of the session, Members are encouraged to undertake an appropriate cool down.

COACHING POINT: How to control your recovery/making each lap count.
Mic DOUGHTY
Graham PARK
Friday 6 October 20176:30pmTECHNICAL SESSION (Eastbourne Sports Complex) A session that provides focus on the more technical aspects of running, and will include technical drills, flexibility and mobility work, and some speedwork.

The focus of this session will be pace judgement, and change of pace on reps.

This session is open to all Members, however the track time is not being subsidised by the Club, and therefore Members will have to pay track fees, where appropriate.
Mic DOUGHTY
Tuesday 10 October 20176:30pm2250, 1500, 750 Metres (3, 2, 1 laps)
Carmel Road South, Blackwell Lane, Glenfield Road and Ravensdale Road
Session to commence with a Warm Up (run to the session), and the Main Session.

‘A’ Session – 2250m (3 laps), 1500m (2 laps), 750m (1 lap) (3,2,1) with 750m jog recovery between reps.
‘B’ Session – 2250m (3 laps), 1500m (2 laps) (3, 2), with 750m jog recovery between reps.

2250m rep to be ran at HM pace; 1500m rep to be ran at 10K pace; 750m rep to be ran at 5K pace.

At the end of the session, Members are encouraged to undertake an appropriate cool down.
Steve PADGETT
Lee MORRIS
Thursday 12 October 20176:30pm1800 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 3-4 reps, with the B Session being 2-3 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.
Rob DENT
Gary READ
Friday 13 October 20176:30pmTECHNICAL SESSION (Eastbourne Sports Complex) A session that provides focus on the more technical aspects of running, and will include technical drills, flexibility and mobility work, and some speedwork.

The focus of this session will be pace judgement.
This session is open to all Members, however the track time is not being subsidised by the Club, and therefore Members will have to pay track fees, where appropriate.
Mic DOUGHTY
Tuesday 17 October 20176:30pmHill Session
Hillclose 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 8-10 reps, with the B Session being 6-8 reps.

At the end of the session, Members are encouraged to undertake an appropriate cool down.

COACHING POINT: Would like Members to focus on maintaining good form for uphill running (standing tall, high hips, high knees) whilst undertaking the uphill sections of this session. Members should demonstrate a slight lean from the hips, not the stomach, with the chest straight and open, and focus on the path 10m/15m ahead of you.
Nick WATSON
Gemma MARSHALL
Thursday 19 October 20176:30pm2000 metre Reps (Edgecombe Drive to Coniscliffe Road) Session to commence with a Warm Up (run to the session), and the Main Session.

Main Session: 2000m reps starting on the corner of Edgecombe Drive and Staindrop Road, heading up Edgecombe Drive, turning right into Barnes Road and then right into Fulthorpe Avenue following the road all the way to the corner of Edinburgh Drive and Coniscliffe Road. The A Session is 3-4 reps, with the B Session being 2-3 reps. Members will take a two and a half minutes recovery between reps.

At the end of the session, Members are encouraged to undertake an appropriate cool down.
Gary READ
Darren WRIGHT
Friday 20 October 20176:30pmTECHNICAL SESSION (Eastbourne Sports Complex) A session that provides focus on the more technical aspects of running, and will include technical drills, flexibility and mobility work, and some speedwork.

The focus of this session will be ‘taxing the anaerobic system’.
This session is open to all Members, however the track time is not being subsidised by the Club, and therefore Members will have to pay track fees, where appropriate.
Mic DOUGHTY
Sunday 22 October 20179amSUNDAY SOCIAL STEADY RUNStarting at the gates at Abbey Road Sports
Field at 9am, Coach Ian YOUNG will lead a Sociable Steady Sunday Morning Run.
The focus is very much on this being a sociable run, running as one group, with all
abilities welcome. The pace of the run is to be determined by the lead Coach.
Ian YOUNG
Tuesday 24 October 20176:30pmGEAR SHIFTER (Trial Session)
Abbey Road, Elton Road, Milbank Road and Cleveland Avenue
The purpose of this session is to condition the body deal with the type of changes in pace you may experience whilst racing.

Start on the corner of Abbey Road and Cleveland Avenue (on the side opposite Abbey Road Sports Field). From there run towards Elton Road at HM pace, as soon as you turn into Elton Road move through the gears to 10K pace and maintain the pace until you reach Milbank Road, as you turn into Milbank Road, shift up a gear again to 5K pace until you reach Cleveland Avenue. Jog recovery from the corner of Cleveland Avenue / Milbank Road until you reach Abbey Road again, when you start again at HM pace.

15 minutes / 5 Minutes rest / 10 minutes
10 minutes / 5 minutes rest / 10 minutes
Paul DALTON
Steve PADGETT
Thursday 26 October 20176:30pm800 metre Reps (Wycliffe Way, Hummersknott Avenue, Carroll Road, Holyrood Avenue and Edinburgh Drive) Session to commence with a Warm Up (run to the session), and the Main Session.

Main Session: 800m reps starting on the corner of Wycliffe Way and Edinburgh Drive, heading up Wycliffe Way onto Hummersknott Avenue, turning left into Carroll Road and then left into Holyrood Avenue following the road all the way to the corner with Edinburgh Drive. Turn left into Edinburgh Drive, and return to the corner with Wycliffe Way. The session can be used as a Speed Session or and Endurance Session, as follows:

A Session (Speed) - 6 reps – Recovery should be the equivalent time it takes to complete
the rep.
B Session (Speed) – 4-5 reps – Recovery should be the equivalent time it takes to complete
the rep.
A Session (Endurance) – 8 reps – Recovery should be 50% of the time it takes for you to
complete the rep.
B Session (Endurance) – 6 reps – Recovery should be 50% of the time it takes for you to
complete the rep.

At the end of the session, Members are encouraged to undertake an appropriate cool down.
David LEDGERWOOD
Dawn RICHARDSON
Friday 27 October 20176:30pmTECHNICAL SESSION (Eastbourne Sports Complex) A session that provides focus on the more technical aspects of running, and will include technical drills, flexibility and mobility work, and some speedwork.

The focus of this session will be pace judgement and taxing the anaerobic system. This session is open to all Members, however the track time is not being subsidised by the Club, and therefore Members will have to pay track fees, where appropriate.
Mic DOUGHTY
Tuesday 31 October 20176:30pmMONTHLY STEADY RUN (HALLOWEEN THEMED) All members to meet at Mowden Pub Car Park.
Coach Lee MORRIS will lead the Club Steady. The focus is very much on this being a sociable run, running as one group, with all abilities welcome.
Lee MORRIS
Ian YOUNG
Gemma MARSHALL
Emma JOYEUX (with
Beginners Group)

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)