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)
Monday, 3rd September 20187pmMonthly Track Session - Eastbourne Sports Complex: 7pm to 8pm ‘THE QUAKER MILE’: Club Championship Race. A One Mile time trial on the track at Eastbourne Sports Complex. As with all Club Championship races, times recorded on the night will be Age Graded according to an Athlete’s age and gender, and points awarded accordingly.
Gemma MARSHALL-MOORE (Assisted by Olly MARSHALL-MOORE)-
Tuesday, 4th September 20186:30pmQUAKERS RELAYS – South Park Similar to the NYMAC Relays, we will be holding our own Club Relay Race. We will be using the parkrun route in the South Park, and each leg will be one lap (approximately one mile). There will be four Members per team, and each Team Member will run one leg.

Registration will be from 6.15pm at the Clock Tower in the South Park, with the event starting at 7pm. All Members are encouraged to participate. The event is intended to be fun rather than competitive, and Members are free to form their own teams, or will be placed in a team accordingly.
Registration and Adjudication: Paul DALTON

Timekeeper and Results:
Olly MARSHALL-MOORE
Tom CHAPMAN

Volunteer Marshals:
Pip RAYNER (and Ned)
Dave MURPHY
Ian HART
Lee MORRIS
Launch of Beginner's Group
Emma JOYEUX
Steve PADGETT
Claire CHAPMAN
Roy MacDOUGALL
Wednesday, 5th September 20186:30pmXC TRAINING SESSION – Short Hills (Green Park) The session will commence with a Warm Up, followed by some technical drills. Technical drills are to be determined by the Coach leading the session, however should be relevant to, and preparation for, the session ahead.

As it is a XC Session, Coaches may wish to consider drills that maintains athlete focus on balance (such as Lunges, High Knees, Bounding, Carioca, Leg Swings, etc.), however it will be up to the individual Coach leading the session.

Using a similar loop to the Green Park Fartlek Session, runners attack the short hills and take recovery on the downhills. Runners will run for 15 Minutes in a clockwise direction, receive five Minutes rest, and then run a further 15 Minutes in a counter-clockwise direction, thus approaching the hill from a different perspective/gradient.

The session will conclude with a cool down.
Abbie HULL
Sue NEW
-
Thursday, 6th September 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.

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 10 minutes.
B Session - 10 minutes, with 5 minutes recovery, followed by a further 10 minutes.
Lee MORRIS
Rob DENT
Emma JOYEUX
Steve PADGETT
Claire CHAPMAN
Roy MacDOUGALL
Tuesday, 11th September 20186:30pmSHUTTLE REPS – South Park (Around the lake - runners paired off in A and B) 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. Technical drills are to be determined by the Coach leading the session, however should be relevant to, and preparation for, the session ahead.

As it is a Speed Session, Coaches may wish to consider drills that maintains athlete focus on speed, and incorporate a series of strides.

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 will meet, 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.

The session comprises 6 reps, with 2 minutes recovery between repetitions.
Nick WATSON
Abbie HULL
Emma JOYEUX
Steve PADGETT
Claire CHAPMAN
Roy MacDOUGALL
Wednesday, 12th September 20186:30pmXC TRAINING SESSION – Parky's (revised) Park Session - The Mowden Pub The session will commence with a Warm Up, followed by some technical drills. Technical drills are to be determined by the Coach leading the session, however should be relevant to, and preparation for, the session ahead.

As it is a XC Session, Coaches may wish to consider drills that maintains athlete focus on balance (such as Lunges, High Knees, Bounding, Carioca, Leg Swings, etc.), however it will be up to the individual Coach leading the session.
The session will conclude with a cool down.
Graham PARK
Sue NEW
-
Thursday, 13th September 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 - 3 to 4 reps with 2 min recovery between repetitions;
B session - 2 to 3 reps with 2 min recovery between repetitions.
Dawn RICHARDSON
Pip RAYNER
Emma JOYEUX
Steve PADGETT
Claire CHAPMAN
Roy MacDOUGALL
Sunday, 16th September 201810amXC TRAINING SESSION (10am) - Richmond Racecourse Recce A recce of the Richmond Racecourse XC route, and an opportunity to practice the techniques developed during the recent XC training sessions. Members encouraged to car share to Richmond. Graham PARK
Sue NEW
(supported by Marc ELLIS)
-
Tuesday, 18th September 20186:30pm800 metre reps – Holyrood Avenue, Leith Road and 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.

This session is designed to develop your Speed Endurance, and therefore 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 – 6 to 8 repetitions.
B session - 4 to 6 repetitions.
C session - 4 repetitions.
Sally SINGLETON
Gary READ
Emma JOYEUX
Steve PADGETT
Claire CHAPMAN
Roy MacDOUGALL
Wednesday, 19th September 20186:30pmXC TRAINING SESSION - Lumps and Bumps (Rear of West Park Academy) The session will commence with a Warm Up, followed by some technical drills. Technical drills are to be determined by the Coach leading the session, however should be relevant to, and preparation for, the session ahead.

As it is a XC Session, Coaches may wish to consider drills that maintains athlete focus on balance (such as Lunges, High Knees, Bounding, Carioca, Leg Swings, etc.), however it will be up to the individual Coach leading the session.

Main Session
A timed session around the grounds at the rear of West Park Academy, to practice
running on uneven surfaces and mixed terrain. Athletes will undertake an appropriate
cool down at the conclusion of the session.
Paul DALTON
Lucia MINTO
-
Thursday, 20th September 20186:30pmSWALEDALE AVENUE HILL SESSION Starting on the corner of Lunedale Road and Staindrop Road, Members build their pace along Staindrop Road, before applying effort (75%-80% of max. effort) as they turn right into Swaledale Avenue. As you ascend the hill lean from your ankles, emphasize your arm action, driving forward with high knees, fully extending your rear leg, and try to be up on your toes.

Don’t stop when you get to the top! Run strongly off the brow of the hill, maintaining the pace as they turn right into Birkdale Road. Members then take recovery from the corner of Birkdale Road and Lunedale Road back to the starting point, where they commence the rep. again. Take the recovery period as slowly as you want, loosen off, and bring your heart rate back down.

Each loop is approximately 800m, and effort on each climb should be the same as the first rep.

A Session – 8-10 reps
B Session – 6-8 reps
C Session - 4-6 reps
David LEDGERWOOD
Darren WRIGHT
Emma JOYEUX
Steve PADGETT
Claire CHAPMAN
Roy MacDOUGALL
Tuesday, 25th September 20186:30pm1.1 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 laps, the B session is to complete 3 laps of continuous Fartlek, and the C session is to complete 2 laps of continuous Fartlek.

Members are encouraged to undertake an appropriate cool down at the conclusion of the session.
Paul DALTON
Phill JOHNSTON
Emma JOYEUX
Steve PADGETT
Claire CHAPMAN
Roy MacDOUGALL
Thursday, 27th September 20186:30pmMONTHLY CLUB SOCIAL RUN All members to meet at Mowden Pub Car Park. Coaches Ian YOUNG and Pip RAYNER will lead the Club Steady. The focus is very much on this being a sociable run, running as one group, with all abilities welcome. Ian YOUNG
Lucy BENDLE
Lee MORRIS
Fred TENNANT

Emma JOYEUX
Steve PADGETT
Claire CHAPMAN
Roy MacDOUGALL

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)