Training Schedule

Main Sessions

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

DateTimeSessionMain Session Coaches
Monday, 2nd December 20197:00pmTrack Session at Eastbourne Sports Complex - '400m Reps' Warm Up 1200m at conversational pace (3 laps of track);
Warm Up with Drills at the start/finish line.
Main Session: - 400m @ 5k+ Pace + 100m Recovery repeated for 15mins x 2 with 2 Mins Recovery
Cool down 800m (2 laps) slowing down each 400m till last 100m is at walking pace.
Static stretches to finish.
Paul ROBERTS
Tuesday, 3rd December 20196:30pm‘BURY BLAST – 600m reps (Highbury Road, Thornbury Avenue and Carmel Road North) Starting on the corner of Carmel Road North and Highbury Road, runners proceed down Carmel Road North, turning right into Thornbury Rise, before turning right once again on Highbury Road.

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 – 6 Reps

2:00 rec. between reps. At the end of the session, Members are encouraged to undertake an appropriate cool down.
Lee MORRIS
Brian McLAREN
Thursday, 5th December 20196:30pm1800 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. RPE: 7/7.5

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

Tuesday, 10th December 20196:30pmHILL SESSION - Hillclose Avenue and 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.
David LEDGERWOOD
David AIKEN

Thursday, 12th December 20196:30pm1200 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.
Andrew DIXON
Marc ELLIS (TBC)
Tuesday, 17th December 20196:30pm800M REPS/400M JOG RECOVERY (1200M Loop) Elton Rd/Cleveland Terr/Carmel Rd /Neville Rd Session to commence with a Warm Up (run to the session), and the Main Session.

'A' Session - 8 laps
'B' Session - 6 laps
Speed/time of 800m should be the same as 400m jog recovery.

At the end of the session, Members are encouraged to undertake an appropriate cool down.
Billy HARRIS
Graham PARK
Thursday, 19th December 20196:30pmRUDOLPHS ROMP All members to meet at The Mowden Pub Car Park. Coaches Santa Claus and Mary Christmas will lead the
Monthly Social Run. 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.
Ian YOUNG
Lee MORRIS
Pip RAYNER
Tom CHAPMAN
Sunday, 22nd December 20199:00amSOCIABLE SUNDAY STEADY RUN All Members to meet at the gates of Abbey Road Sports Field at 9am. Coach Ian YOUNG will lead the Sociable Sunday Steady. The focus is very much on this being a sociable run, running as one group, with all abilities welcome.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 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 Coach, Paul Dalton. 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)