Training Schedule

Main Sessions

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

DateTimeSessionMain Session Coaches
Monday, 4th November 20197:00pmTrack Session at Eastbourne Sports Complex - 'Double Up'

Warm Up: 800m at conversational pace (2 laps of track), followed by a further warm up with Drills (at the Start/Finish Line).

Main Session: 100mtrs @ 5k+Pace, 100mtrs Jog Recovery, 200mtrs @ 5k+ Pace, 100mtrs Jog Recovery, 400mtrs @5k+ Pace, 100mtrs Jog Recovery

A Group x 5 x 2 Sets with 5 Min Recovery between sets

B Group x 3 x 2 Sets with 5 Min Recovery between sets

Cool down: 800m (2 laps) slowing down each 400m till last 100m is at walking pace. Static stretches to finish.
Paul ROBERTS
Tuesday, 5th November 20196:30pm600 SOLUTION – Hummersknott Avenue and The Headlands, with recovery on Treelands

‘Lots of runners do 400m repeats, but psychologically it helps to do another 200m’ – Janet Cherobon-Bawcom, US 10,000m runner at the 2012 Olympics

Starting on the corner of The Headlands and Treelands, follow The Headlands until it meets Hummersknott Avenue. Turn left into Hummersknott Avenue, following the road around to The Headlands. Turn left into The Headlands and follow the road around until you meet Treelands again, and this concludes the rep.

The session is as follows:

A Group – 10 Reps (6000m);
B Group – 8 Reps (4800m);
C Group – 6 Reps (3600m).

Aiming to run at 5K pace (or >5K pace). Rate of Perceived Effort should be 8.5/10 or 9/10 (85%/90%). Perhaps being able to exchange the odd word with the person alongside you,
however it is intended to be an intense session. Recovery is two minutes between reps and should be taken as a jog around Treelands.
David AIKEN
Sally SINGLETON
Thursday, 7th November 20196:30pm1500 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 or 5 reps with 2 min recovery between repetitions;
B session – 3 or 4 reps with 2 min recovery between repetitions;
C Session – 2 or 3 reps with 2 min recovery between repetitions.
Anna HARDY
Anthony CORBETT
Tuesday, 12th November 20196:30pmMODEL T 400M Reps (Trial Session) – Efforts on Yiewsley Drive and Garthorne Avenue, with 200m recovery jog taken on Fulthorpe Avenue

Session to commence with a Warm Up (run to the session), followed by the Main Session itself.

Starting at the junction of Yiewsley Drive and Fulthorpe Avenue nearest to Fulthorpe Grove, Members run the length of Yiewsley Drive, and turn into Garthorne Avenue (400m), before
taking a jog recovery along Fulthorpe Avenue to the starting point once again. Your recovery should match the time of your rep., so if you take 90 seconds over your rep., you should aim to jog the 200m in 90 seconds.

The aim is to maintain a pace equivalent to, or quicker than, your 5K pace during the rep., and remain consistent across all repetitions (‘Your Last Rep should be as good as your First’).

Perceived Rate of Effort: 9/10. (Running hard, generally unable to talk, one word at a time)

A Session – 10-12 Reps;
B Session – 8-10 Reps;
C Session – 6-8 Reps.

Members are reminded to undertake an appropriate cool down, followed by some static stretches, at the conclusion of the session.
Paul DALTON
Marc ELLIS
Thursday, 14th November 20196:30pmTRIANGLE 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.
Lee MORRIS
Andrew DIXON
Sunday, 17th November 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
Tuesday, 19th November 20196:30pmFARTLEK (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.

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.
Tom CHAPMAN
Billy HARRIS
Thursday, 21st November 20196:30pmMOWDEN 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.

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.

Members are encouraged to undertake an appropriate cool down at the conclusion of the session.
Graham PARK
Marc ELLIS
Sunday, 24th November 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
Tuesday, 26th November 20196:30pm800 metre reps – Holyrood Avenue/Leith Road/Edinburgh Drive Session to commence with a Warm Up (run to the session) and the Main 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.

Members are encouraged to undertake an appropriate cool down at the conclusion of the session.
Lee MORRIS
David LEDGERWOOD
Thursday, 28th November 20196:30pmMONTHLY CLUB SOCIAL RUN All members to meet at Mowden Pub Car Park. Coach Rob DENT 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
Ian YOUNG
Anna HARDY
(TBC)

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)