Training Schedule

Main Sessions

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

DateTimeSessionMain Session CoachesBeginner's Group Coaches (Two from four of the listed Coaches)
Thursday, 1st November 20186:30pm1500 METRE REPS - Coniscliffe Road, Hartford Road, Ravensdale Road
and Carmel Road South
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.

1500m reps will commence on the corner of Coniscliffe Road and Carmel Road South, and follow the loop around Coniscliffe Road, Hartford Road, Ravensdale Road
and Carmel Road South.

A session - 4 reps with 2 min recovery between repetitions;
B session - 3 reps with 2 min recovery between repetitions;
C Session – 2 reps with 2 min recovery between repetitions.
Sally SINGLETON
Graham PARK
Emma JOYEUX
Steve PADGETT
Claire CHAPMAN
Roy MacDOUGALL
Monday, 5th November 20187pmMonthly Track Session - Eastbourne Sports Complex: 7pm to 8pm 'Reverse Pyramid'. All Members and all abilities welcome. Paul DALTON-
Tuesday, 6th November 20186:30pmFartlek: (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.

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. Using street corners to indicate a change of pace.

‘A’ Session - 15 minutes Fartlek / One lap recovery / 10 minutes Fartlek/ One lap recovery / 5 minutes Fartlek
‘B’ Session – 10 minutes Fartlek / One lap recovery / 10 minutes Fartlek / One lap recovery /
5 minutes Fartlek

At the end of the session, Members are encouraged to undertake an appropriate cool
down.
Gary READ
Gemma MARSHALL-MOORE
Emma JOYEUX
Steve PADGETT
Claire CHAPMAN
Roy MacDOUGALL
Thursday, 8th November 20186:30pmTriangle Session - Woodcrest Road, Hartford Road, Blackwell Lane,
Glenfield Road and Ravensdale Road
The session will commence with a Warm Up (run from Abbey Road Sports Field to the Main Session), followed by the Main Session itself.

The Main Session will involve effort on the hill on Woodcrest Road and Hartford Road,
followed by recovery on Blackwell Lane, Glenfield Road and Ravensdale Road.

A Session - 15 minutes, with 5 minutes recovery, followed by a further 15 minutes.
B Session - 12 minutes, with 5minutes recovery, followed by a further 10 minutes.

Reminder: Members are encouraged to undertake an appropriate cool down at the conclusion of the session.
Anna HARDY
Sue NEW
Emma JOYEUX
Steve PADGETT
Claire CHAPMAN
Roy MacDOUGALL
Tuesday, 13th November 20186:30pmFartlek (1.1 Mile Fartlek Session) - Coniscliffe Road, Hartford Road, Blackwell Lane
and Carmel Road South
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.

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.
Using street corners / road junctions to indicate a change of pace.

The A session is to complete 4-5 laps of continuous Fartlek.
The B session is to complete 3-4 laps of continuous Fartlek.

Reminder: Members are encouraged to undertake an appropriate cool down at the conclusion of the session.
Lucy BENDLE
David LEDGERWOOD

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Thursday, 15th November 20186:30pmMowden Hills - Fulthorpe Avenue, Wilton Drive, Carleton Drive and Carlbury Crescent 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.

Main Session: Effort (90% of Max. Effort) on the uphill section (Fulthorpe Avenue),
with pace maintained on the flat section (Wilton Drive). Recovery taken on the
downhill section (Carleton Drive), and build pace again as turn onto Carlbury
Crescent ready for the next Effort on Fulthorpe Avenue.

12 Minutes Effort/4 Minutes Rest/12 minutes Effort/4 Minutes Rest/5 Minutes Effort
Nick WATSON
Phill JOHNSTON
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Tuesday, 20th November 20186:30pm800 metre reps – Holyrood Avenue/Leith Road/Edinburgh 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.

We are using this session to develop your Speed Endurance, so your recovery should be half of the time it takes to perform the rep. For instance, if you run the rep. in 3:00, your recovery should be 1:30. As with all interval-based sessions, you should be looking for consistency across the reps. – “Your last rep. should be as good as your first”

‘A’ Session – 8 reps.
‘B’ Session – 6 reps.
‘C’ Session – 4 reps.
Rob DENT
Lee MORRIS
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Thursday, 22nd November 20186:30pm1000 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 6-8 reps, with the B Session being 4-6 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.
Lee MORRIS
Anthony CORBETT
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Tuesday, 27th November 20186:30pm2250, 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), 750m (1 lap) (3,2,1, 1) with 750m jog recovery between reps.
‘B’ Session – 2250m (3 laps), 1500m (2 laps), 750m (1 lap) (3, 2, 1) 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.
Paul DALTON
Tom CHAPMAN
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Thursday, 29th November 20186:30pmMonthly Club Social Run All members to meet at Mowden Pub Car Park.
Coaches Rob DENT and Andrew DIXON will lead the Club Steady. The focus is very much on this being a sociable run, running as one group, with all abilities welcome.
Rob DENT
Andrew DIXON
Ian YOUNG
Pip RAYNER
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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)