Club Sessions

Tuesday Night 

Tuesday night is our main club night, we meet at Dursley Rugby Club, otherwise known as The Stragglers, at 6.15pm aiming to leave at around 6.30pm.

During the summer months runs take us through the picturesque lanes and countryside of Gloucestershire, and during the winter we hit the road.

Don’t run on your own come along and enjoy the company. We now have 10 groups running with an entry level group for any one new to or returning to running. If you are in this latter category also keep an eye open for our Walk2Run programme that starts in January and runs for 12 weeks.

Group target paces for winter road running are listed below and link to the Tuesday planned running routes is here >>

Group Group Name Pace Range*
1 Cheetahs > 07.00
2 Antelopes/Penguins 07.15 – 08.15
3 Leopards 08.00 – 09.00
4 Lions 08.30 – 09.30
5 Foxes 09.00 – 10.00
6 Hares 09.30 – 10.30
7 Greyhares 10.00 – 11.00
8 Greyhounds 10.30 – 11.30
9 Squirrels 11.00 – 12.00
10 Kangaroos Pace to suit group

*Minute miles

Please remember in the winter; ‘no hi-viz, no run‘, this rule is as much for other runners safety as your own, a car swerving to avoid an unseen runner creates dangers for others.  We also recommend head torches in the winter. You can buy hi-viz  from club, see here: Kit Web Page.

Each group has a run leader to lead the run and also communicate route and regroup points.  If a quicker runner steps down a group or two because of injury, illness, fatigue or a desire to meet new friends, they are asked to respect that groups pace.


 Thursday Night

**NEW SUMMER 2018 PROGRAM **

***SUITABLE for All ABILITIES***

Our adult Thursday programme is planned around two sessions and we will again meet at at Dursley Rugby Club.

The structure of the sessions will be:
– Warm up including warm up drills to prepare for the main session
– Main session
– Cool down and stretching.

Session Plans

Session 1. – 6:30pm to 7:15pm Session Plan for weeks 1 to 5

Rep based session
Skills, drills core strengthening as well as faster paced running, 45 minutes running and then developmental stretching afterwards, this will be held in the paddock area at the southernmost end of the car park.

Week 1 2 3 4 5
Date 03/05 10/05 17/05 24/05 31/05
Session Flying 30s 100s Focus on relaxation at threshold.
Focus will be on keeping relaxed at race pace, shoulders in particular….following through from arms from week 1 & Cadence week 2
Running Drills and running form. Combat with Fran
Lead Nigel Sankey  Shona Darly  Nigel Sankey  Shona Darley  Fran Amigoni
Support Margaret Johnson

Session 2. –  7:15pm to 8pm — Session Plan for next 7 weeks

Target for training plan is Frampton 10K but obviously will help for any event coming up. As tan see, it has 3 key runs and is based on The Training Philosophy and Book: “Run Less Run faster!

Speed session is on Thursdays at the club but obviously you can do on your own if you cant make club session.  Garmin connect allows you to set up workouts you can download to your watch.

NOTE: The book advises that your weekly mileage should be at least 15 to follow these programs, if its less than 15, we advice just doing speed or tempo each week but not both.

To find your SPEED pace and TEMPO Paces click Interval & Tempo paces here:
And to figure out your min mile pace for your interval time, use this chart.
But don’t worry, I will bring the book and printouts.

THIS WEEK – WEEK NO: 1 
No need to register Just turn up, Warm up in the paddock at the club.

 

 

Sunday Runs

Sunday runs are informal and are planned each week and normally communicated using this “Team Sunday” web page. See Team Sunday Web Page Here