Training Schedule

Main Sessions

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

DateTimeSessionMain Session CoachesBeginners Group
Monday, 1st April 20197pm-8pmMonthly Track Session - Eastbourne Sports Complex Warm Up: 1200m (3 laps of track) at an Easy pace, followed by drills at the Start/Finish line.
Main Session: Interval Training 2x1x10
(200mtrs @ 5k+ pace; 100mtrs recovery @ walking pace, and repeat for 10 Mins x 3 sets with 5 mins recovery between sets).
Warm Down: 1200m (3 laps) slowing down each 400m till last 100m is at walking pace.
Static Stretches to compete the session.
Paul ROBERTS-
Tuesday, 2nd April 20196:30pmCLUB RUN (Session 3) – Abbey Road Sports Field Warm Up: Light jog, activation drills (approx. 20 minutes).
Main Session: Physical Prep / Strength (approx.. 15 minutes)
(4 x 4 mins) + (2 x 5 mins) with 2 mins jog between all efforts / sets (approx. 38 minutes).
Warm Down: Light jog, stretches / debrief (approx. 15 mins).
Darren REEVELL, England Athletics Level 3 Endurance Coach (w/Paul DALTON)Mike WATSON
Ian HART
Stephen PADGETT
Roy MacDOUGALL
Thursday, 4th April 20196:30pm‘THREE GATES’ (South Park) Effort from Victoria Embankment gates, over bridge to Grange Road gates. Jog recovery to the
gates at Parkside, with effort from the gates to Victoria Embankment gates.
Two minutes recovery between reps.
A Session – 4 Reps
B Session – 3 Reps
Graham PARK
Brian McLAREN
Mike WATSON
Ian HART
Stephen PADGETT
Roy MacDOUGALL
Tuesday, 9th April 20196:30pm200M REPS (Abbey Road Sports Field) A Session – Two sets of 10 reps
B Session – Two Sets of 8 Reps
200m jog recovery between reps, with ten minutes recovery between sets.
David LEDGERWOOD
Sue NEW
Mike WATSON
Ian HART
Stephen PADGETT
Roy MacDOUGALL
Thursday, 11th April 20196:30pm‘DENESIDE DASH’ – 1000 Metre Reps (Deneside Road, Pierremont Road, Orchard Road, Dene Grove and Woodland Road) TRIAL SESSION The session starts with a warm up (Run to the session), and some appropriate drills in the Tennis Dene. Each rep then starts at the gates to the Tennis Dene on Westlands Road. Members will run out of the gate, turning right onto Deneside Road. Once they reach the junction with Pierremont Road, they turn right into Pierremont Road, and
then right into Orchard Road, following the road around into Dene Grove. At the top of Dene Grove, Members turn right onto Woodland Road, and then right again back into the Tennis Dene and return to the start point.

The ‘A’ Session is 8 Reps, and the ‘B’ Session is 6 Reps, and Members will take a 2:00 recovery between reps.
Paul DALTON
Rob DENT

Mike WATSON
Ian HART
Stephen PADGETT
Roy MacDOUGALL
Tuesday, 16th April 20196:30pmFARTLEK / SHUTTLE REPS SESSION (Abbey Road Sports Field) A Session – SHUTTLE REPS (50m/100m/150m sprints in pairs)
B Session – FARTLEK
10 minutes, five minutes rest, 10 minutes
5 minutes recovery and then switch around
A Session – FARTLEK
B Session – SHUTTLE REPS (50m/100m/150m sprints in pairs)
10 minutes, five minutes rest, 10 minutes
Lee MORRIS
Sally SINGLETON
Mike WATSON
Ian HART
Stephen PADGETT
Roy MacDOUGALL
Thursday, 18th April 20196:30pmHILL REPS – UP and DOWN (Sugar Hill Park) The Main Session is split into two activities. The first activity is a longer Hill Rep, starting near the gate at the corner of Stooperdale Avenue and Prior Street, and progressing to the bench at the top of the hill. Members will round the bench and take recovery back downhill via the tarmac path.

The second activity will be a variety of shorter Hill Reps, of varying gradients, which commence near the gate on Prior Street. Again, recovery between reps will be taken downhill on a tarmac path.

Members will spend 15 minutes on each activity, with a five minute rest between activities. Effort on both activities will be on the uphill sections, and provides Members with the opportunity to practice their uphill running technique, demonstrating a slight lean from the hips, not the stomach, with the chest straight and open. Your focus should be 10m/15m ahead of you, with a shortened stride length, and trying to run on your forefoot/ball of your foot.
(TBC)
Ian HAMMOND

Mike WATSON
Ian HART
Stephen PADGETT
Roy MacDOUGALL
Tuesday, 23rd April 20196:30pmSHUTTLE REPS (South Park)
(South Park – Around the lake - runners paired off at different 5K pace abilities)
5 reps (2 minutes recovery between repetitions).

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.

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 aim to meet as close to the half way point as possible, 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.
Nick WATSON
Tom CHAPMAN
Mike WATSON
Ian HART
Stephen PADGETT
Roy MacDOUGALL
Thursday, 25th April 20196:30pm 3000m Reps (Coniscliffe Road/Edinburgh Drive to Merrybent)
A Session – Three Reps
B Session – Two Reps
5 minutes recovery between reps.
Andrew DIXON
Gary READ
Brian McLAREN
Mike WATSON
Ian HART
Stephen PADGETT
Roy MacDOUGALL
Sunday, 28th April 20199:00am'THE SUNDAY SOCIAL' with Coach Ian YOUNG An alternative for those not running the London Marathon (and this one isn't 26.2 miles!). All members to meet at the gates of Abbey Road Sports Field at 9am. Coach Ian YOUNG will lead the Sociable Sunday Steady Run. The focus is very much on this being a sociable run, running as one group, with all abilities welcome. Looping back as required. Ian YOUNG-
Tuesday, 30th April 20196:30pmMONTHLY CLUB SOCIAL RUN – The Mowden Pub All members to meet at Mowden Pub Car Park. Coaches Lee MORRIS and Ian YOUNG will lead the Club Steady. The focus is very much on this being a sociable run, running as one group, with all abilities welcome.Lee MORRIS
Ian YOUNG
Dawn RICHARDSON
Claire CHAPMAN
Mike WATSON
Ian HART
Stephen PADGETT
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)