Training Schedule

Main Sessions

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

DateTimeSessionMain Session CoachesBeginners Group Coaches
Tuesday, 1st October 20196:30pm2250, 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.
David AIKEN
Paul DALTON
Tom CHAPMAN
Claire CHAPMAN
Roy MacDOUGALL
Steve PADGETT
Thursday, 3rd October 20196:30pm1000 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.

Rate of Perceived Effort: 7/10. (Running ‘comfortably hard’, perhaps able to speak a couple of sentences before re-focusing on your breathing).

At the end of the session, Members are encouraged to undertake an appropriate cool down.
Anna HARDY
Graham PARK
Tom CHAPMAN
Claire CHAPMAN
Roy MacDOUGALL
Steve PADGETT
Monday, 7th October 20197:00pmTRACK SESSION
Eastbourne Complex at 7pm
All members and all abilities welcome
Warm Up 1200mtrs Conversational Pace (3 laps of track)
Warm Up with Drills (Start Finish Line)
Main Session: - 300mtrs @ 10k pace + 100mtrs @ 5k + Pace with 400mtr recovery jog.
A Group: 5 x 2 Sets with 5 Min Recovery between sets
B Group: 3 x 2 Sets with 5 Min Recovery between sets
Cool down 800mtrs (2 laps) slowing down each 400mtrs till last 100mtrs is at walking pace.
Static stretches to finish.
Paul ROBERTS-
Tuesday, 8th October 20196:30pm800 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) – 6-8 reps – Recovery should be the equivalent time it takes to complete the
rep.
B Session (Speed) – 4-6 reps – Recovery should be the equivalent time it takes to complete
the rep.

Perceived Rate of Effort: 8/10. (Running hard, probably around 10K pace, and can probably only say one sentence, or a couple of words).

At the end of the session, Members are encouraged to undertake an appropriate cool
down.
Rob DENT
Graham PARK
Tom CHAPMAN
Claire CHAPMAN
Roy MacDOUGALL
Steve PADGETT
Thursday, 10th October 20196:30pm1800 Metre Reps Barnes Road, Fulthorpe Avenue and Lunedale RoadSession 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.

Rate of Perceived Effort: 7/10. (Running ‘comfortably hard’, perhaps able to speak a couple of sentences before re-focusing on your breathing).

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

Tom CHAPMAN
Claire CHAPMAN
Roy MacDOUGALL
Steve PADGETT
Tuesday, 15th October 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 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.
Lee MORRIS
Anthony CORBETT
Tom CHAPMAN
Claire CHAPMAN
Roy MacDOUGALL
Steve PADGETT
Thursday, 17th October 20196:30pm2000 metre reps
(Edinburgh Drive/Coniscliffe Road to Tees Grange Avenue and return)
Session to commence with a Warm Up (run to the session), and the Main Session.

A Session - 4 reps
B Session - 3 reps
C Session – 2 reps.
Members will take a one and a half minutes recovery between reps.

Rate of Perceived Effort: 7/10. (Running ‘comfortably hard’, perhaps able to speak a couple of sentences before re-focusing on your breathing).

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

Tom CHAPMAN
Claire CHAPMAN
Roy MacDOUGALL
Steve PADGETT
Tuesday, 22nd October 20196:30pm400m Reps – Parkland Drive and Edgecombe Drive Interval training is broadly defined as repetitions of high-speed/intensity work followed by periods (the periods that are the actual intervals) of rest or low activity.

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

Starting at the junction of Parkland Drive and Edgecombe Drive nearest Staindrop
Road, Members run the length of Parkland Drive (400m), before taking a jog recovery
along Edgecombe Drive to the starting point once again. 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’). The purpose of the long recovery is to allow your body to recover sufficiently to allow you to maintain this consistent pace on each
rep.

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

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

Members are reminded to undertake an appropriate cool down, followed by some static stretches at the conclusion of the session.
David AIKEN
David LEDGERWOOD

Tom CHAPMAN
Claire CHAPMAN
Roy MacDOUGALL
Steve PADGETT
Thursday, 24th October 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 4-6 reps, with the B Session being 2-4 reps. A two minutes recovery should be taken at the bottom of Wycliffe Way between each rep.

Rate of Perceived Effort: 7/10. (Running ‘comfortably hard’, perhaps able to speak a couple of sentences before re-focusing on your breathing).

At the end of the session, Members are encouraged to undertake an appropriate cool down.
Lee MORRIS
Marc ELLIS
Tom CHAPMAN
Claire CHAPMAN
Roy MacDOUGALL
Steve PADGETT
Sunday, 27th October 20199:00amThe Sunday Social with Coach Ian YOUNG All members to meet at the gates to Abbey Road Sports Field. Coach Ian YOUNG will lead a Social Run. The focus is very much on this being a sociable run, running as one group, with all abilities welcome.Ian YOUNG-
Tuesday, 29th October 20196:30pmFARTLEK: (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
TBC
Tom CHAPMAN
Claire CHAPMAN
Roy MacDOUGALL
Steve PADGETT
Thursday, 31st October 20196:30pmMONTHLY SOCIAL RUN (HALLOWEEN THEMED) 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. Fancy dress encouraged.
Ian YOUNG
Pip RAYNER
Anna HARDY
Fred TENNANT
Tom CHAPMAN
Claire CHAPMAN
Roy MacDOUGALL
Steve PADGETT

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)