|Date||Time||Session||Main Session Coaches|
|Sunday, 1st July 2018||9am||Social Sunday Run Coach Ian YOUNG will be leading a Sociable Sunday Run from the gates at Abbey Road Sports Field at 9am. All abilities welcome.||Ian YOUNG|
|Monday, 2nd July 2018||7pm||Monthly Track Session - Eastbourne Sports Complex: 7pm to 8pm This session is suitable for all abilities and is free of charge to any Quaker Member wishing to attend. Session will commence with a Warm Up, followed by a set of Technical Drills for Speed. The Main Session itself will be:|
A Session: 5 x 500m reps with 100m walk/jog back recoveries (Two Sets with four minutes recovery between sets);
B Session: 4 x 500m reps with 100m walk/jog back recoveries (Two Sets with four minutes recovery between sets).
The session will conclude with an appropriate cool down.
|Tuesday, 3rd July 2018||6:30pm||200m Reps - Abbey Road Sports Field Effort for each rep (Maximum Velocity Running / Faster than 5k pace), with walk back recovery. “Each rep should be as good as your first”|
A Session: Two Sets of 10 reps;
B Session / Returning from injury: Two Sets of 8 reps.
All walk back to start after each rep.
ALL: 4 minute rest between sets.
|Thursday, 5th July 2018||6:30pm||Hill Session (Trial Session) Swaledale Avenue Hill Session|
“Hills are speedwork in disguise” – Frank Shorter, US Olympic Marathon Gold Medallist, 1972 and Olympic Silver Medallist, 1976.
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 reps
B Session - 6 reps
|Tuesday, 10th July 2018||6:30pm||FARTLEK (Swedish for ‘Speed Play’) (Green Park) Session to commence with a warm up (run to the session) and a set of technical drills (technical template for running uphill/downhill). |
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 heart rate return to, or near, resting rate, after which the next hard effort follows.
(10 minutes Fartlek / 5 minutes rest / 10 minutes Fartlek / 5 minutes rest / 5 minutes Fartlek).
|Thursday, 12th July 2018||6:30pm||600m Reps – Broken Scar “Each rep should be as good as your first”|
A group: 6 to 8 reps
B Group: 5 to 6 reps
Everyone to meet at Broken Scar car park at 6.30pm.
Steady groups to start here as well.
|Sunday, 15th July 2018||8:30am at the Main Gates at the South Park (Parkside entrance)||5K to 10K Group (Tees Pride 10K) In the lead up to the Tees Pride 10K, Coaches Mike WATSON and Ian HART will be leading a weekly Sunday morning run, aimed at taking those who can run 5K, up to the distance of 10K, with a view to completing the Tees Pride 10K. Each week the run will become progressively longer until the goal distance is reached. |
This run will be 5.5km. All Members are welcome to participate.
|Tuesday, 17th July 2018||6:30pm||400m reps – Abbey Road Sports Field “Each rep should be as good as your first”|
A Session: Two Sets of 6 reps; or
B Session: Two Sets of 5 reps.
All to walk back to the start. 4 minute rest between sets.
|Thursday, 19th July 2018||6:30pm||Hill Reps - Up and Down (Sugar Hill Park) Session to commence with a warm up (run to the session) and a set of technical drills |
(Technical template for running uphill / downhill).
15 Minutes Effort, 5 Minutes Recovery, 15 Minutes Effort
|Sunday, 22nd July 2018||8:30am at the Main Gates at the South Park (Parkside entrance)||5K to 10K Group (Tees Pride 10K) In the lead up to the Tees Pride 10K, Coaches Mike WATSON and Ian HART will be leading a weekly Sunday morning run, aimed at taking those who can run 5K, up to the distance of 10K, with a view to completing the Tees Pride 10K. Each week the run will become progressively longer until the goal distance is reached. |
This run will be 6.5km. All Members are welcome to participate.
|Tuesday, 24th July 2018||6:30pm||Indian File / Pyramid Session (Abbey Road Sports Field) Session to commence with a warm up exercise and a series of technical drills and strides.|
Indian File - 10 minutes
In lines of 6 and where runner at the back runs to the front. First run to the front will be steady and then each time slowly increase your speed to the front of the line and on your last run you should be running at high intensity and be warmed up ready for the Pyramid Session.
All runners start at the same point and on the whistle run in excess of 5K pace (85%-90% of Maximum Effort) for a minute. When the whistle blows, stop and rest for 30 seconds, and then run back for a minute. If paced correctly, all runners should finish where they started.
Runners will then run for 2 minutes, have a 60 second rest, and run back for 2 minutes. Then run for 3 minutes, with a 90 second recovery, and run back for 3 minutes. Then run for 4 minutes, with a 2 minutes recovery, and run back for 4 minutes, before coming back down the pyramid (3, 2, 1).
At the conclusion of the session, Members should undertake an appropriate cool down, followed by some static stretches.
|Thursday, 26th July 2018||-||No Session or Steady Run Groups - Trail Handicap Race – Organised by the Race Development Committee||-|
|Sunday, 29th July 2018||8:30am at the Main Gates at the South Park (Parkside entrance)||5K to 10K Group (Tees Pride 10K) In the lead up to the Tees Pride 10K, Coaches Mike WATSON and Ian HART will be leading a weekly Sunday morning run, aimed at taking those who can run 5K, up to the distance of 10K, with a view to completing the Tees Pride 10K. Each week the run will become progressively longer until the goal distance is reached. |
This run will be 7.5km. All Members are welcome to participate.
|Tuesday, 31st July 2018||6:30pm||Monthly Club Social Run All Members to meet at The Mowden Pub at 6:30pm. Coaches Graham PARK and Lee MORRIS will lead the run. The focus is very much on this being a sociable run, running as one group, with all abilities welcome. The run will also finish at the pub, where Members can congregate afterwards for a social drink, and chat to Officers and Coaches about any Club matters.||Graham PARK
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 firstname.lastname@example.org
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 email@example.com 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
- 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.