Training Schedule

Main Sessions

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

DateTimeSessionMain Session CoachesBeginners Group
Monday, 4th March 20197pm-8:30pmMonthly Track Session - Eastbourne Sports Complex The session comprises a warm up, technical drills and activations, a Main Session (which will be a Fartlek), and the session will conclude with a warm down.

The session is also an opportunity for our Coaches to work with Darren to develop their own coaching skills and knowledge.
Darren REEVELL, England Athletics Level 3 Endurance Coach (w/Paul DALTON)-
Tuesday, 5th March 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.
Graham PARK
Wendy COLLING
Mike WATSON
Ian HART
Stephen PADGETT
Roy MacDOUGALL
Thursday, 7th March 20196:30pm1500 metre reps - Coniscliffe Road, Hartford Road, Ravensdale Road
and Carmel Road South
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) and the Main 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.

Perceived Rate of Effort: 7/10 to 8/10 (Running quite hard, but in a controlled manner. Able to
speak a few words at a time).

A session - 5 reps with 2 min recovery between repetitions;
B session - 4 reps with 2 min recovery between repetitions.

Members are reminded to undertake an appropriate cool down at the conclusion of the session, followed by static stretches.
David LEDGERWOOD
Anna HARDY
Mike WATSON
Ian HART
Stephen PADGETT
Roy MacDOUGALL
Sunday, 10th March 20199:00am‘The Sunday Social’ with Ian YOUNG 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, 12th March 20196:30pmMowden Hills (Hill Sprints) - Fulthorpe Avenue, Wilton Drive, Carleton
Drive and Carlbury Crescent
Running hills can make you stronger, faster and more efficient! Every
time you run up a hill you are running against a resistance. If you push hard up the hill you will move more like a sprinter and so build speed-endurance and you will be practicing picking up your
knees and driving your arms so that you practise a better running technique. Running uphill
requires that you shorten your stride and increase your cadence.

Session to commence with a Warm Up (run to the session), followed by the Main Session itself. The purpose of this session is to improve speed-endurance, and therefore Members should exert 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.

Don’t stop when you hit the top! Make the most of the session by running hard to the top, but then keep the effort going over the top of the hill and into Wilton Drive before easing off the gas. Many runners practise running up hills but make the mistake of either stopping or slowing right down at the top. This then becomes habit and they find that they do it even when they are trying to race round a course or run steady for the whole distance. By practising running hard off the top you will find that you also do this in a race and pass others who have come to a grinding halt at the
top of the hill.

15 Minutes Effort/4 Minutes Rest/15 minutes Effort/4 Minutes Rest/10 Minutes Effort

Members are reminded to undertake an appropriate cool down at the conclusion of the session, followed by some static stretches.
Paul ROBERTS
Nick WATSON
Mike WATSON
Ian HART
Stephen PADGETT
Roy MacDOUGALL
Thursday, 14th March 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 7-8 reps, with the B Session being 5-6 reps. A two minute recovery should
be taken at the bottom of Wycliffe Way between each rep.

Perceived Rate of Effort: 7/10 to 8/10 (Running quite hard, but in a controlled manner. Able to speak a few words at a time).

At the end of the session, Members are encouraged to undertake an appropriate cool
down.
Lee MORRIS
Brian McLAREN
Mike WATSON
Ian HART
Stephen PADGETT
Roy MacDOUGALL
Tuesday, 19th March 20196:30pm150m Reps – Stanhope Green Session to commence with a Warm Up (run to the session), followed by the Main Session itself. 150m Rep starts at the gate at the junction of Vane Terrace and Trinity Road and continues to the gate diagonally opposite (on the junction on the corner of Abbey Road and
Stanhope Road North . A jog/walk recovery should be taken around the outside of Stanhope Green between each rep.

‘A’ session 10 reps/5 mins rest/10 reps
‘B’ session 8 reps/5 mins rest/8 reps

Perceived Rate of Effort: 9/10. (Running hard, generally unable to talk, one word at a time).
Lee MORRIS
Sue NEW
Mike WATSON
Ian HART
Stephen PADGETT
Roy MacDOUGALL
Thursday, 21st March 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. Members are
encouraged to undertake an appropriate cool down at the conclusion of the 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 – 10 reps.
‘B’ Session – 8 reps.

Perceived Rate of Effort: 7/10 to 8/10 (Running quite hard, but in a controlled manner. Able to speak a few words at a time).
Anthony CORBETT
Gary READ
Mike WATSON
Ian HART
Stephen PADGETT
Roy MacDOUGALL
Tuesday, 26th March 20196:30pm‘Buy One Get One Free’: Wilton Drive, Carleton Drive and Villiers Close, or Clare Avenue, Nunnery Lane and Wilton Drive (TRIAL SESSION) Those undertaking the Main Session will be split into two groups, and one group will initially undertake 400m Reps around Wilton Drive, Carleton Drive and Villiers Close (taking a 2:00 recovery via the footpath between Villiers Close and Wilton Drive).

The second group will undertake 400m Reps from the corner of Ash Tree Close and Clare Avenue, along Clare Avenue, turning left into Nunnery Lane and then left into Wilton Drive at the top of Nunnery Lane. The end of the rep is at the path that cuts back through to Ash Tree Close (taking a 2:00 recovery via the footpath between Wilton Drive and Ash Tree Close).

After completing Six Reps on one session, those attempting the ‘A’ Session will swap over and complete Six Reps on the other 400m Reps Session.

After completing Five Reps on one session, those attempting the ‘B’ Session will swap over and complete Five Reps on the other 400m Reps Session.

Perceived Rate of Effort: 8.5 or 9/10. (Running hard, generally unable to talk, one word at a time)

Members are reminded to undertake an appropriate cool down at the conclusion of the session, including some static stretches.
Paul DALTON
Rob DENT
Mike WATSON
Ian HART
Stephen PADGETT
Roy MacDOUGALL
Thursday, 28th March 20196:30pmMONTHLY CLUB SOCIAL RUN – The Mowden Pub All members to meet at Mowden Pub Car Park.
Coaches Ian YOUNG and Andrew DIXON 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
Andrew DIXON
Claire CHAPMAN
Wendy COLLING
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)