Winter training is focused on building a strong aerobic base with an emphasis on stamina and strength sessions. These are conducted on well lit footpaths to ensure we maintain a safe training environment. In spring and summer we can add faster work, with an emphasis on shorter efforts and preparation for the road racing season. The lighter evenings give us the opportunity to utilise multi-terrain routes such as Pocket Parks, adding both variety and a more forgiving surface.

Thursday night training is split into groups based on 5 mile road race times. This forms the basis of the groups but is a guideline only. Group leaders will encourage members to run in the appropriate group but it is ultimately left to individual choice. The objective of defining the training groups is to provide a safe training environment for all our members in which they can improve their performance and work towards achieving their goals and fulfilling their potential.

New runners (with experience) joining the club will be given guidance to determine which group is most suited to their level of development and those new to running will be asked initially to run with Group 7. All groups follow the published training schedule but group leaders have the discretion to tailor the sessions to the needs of their runners if required.

Our objective is to have a group leader and an assistant for each of the 7 groups as a minimum standard.

New runners without experience (beginners) – click here for more information

Schedules - January to March 2012

Groups 1, 2 and 3 - click here
Groups 4, 5, 6 and 7 - click here

Note: All sessions are preceded by a 15 minute warm up and followed by a 10 – 15 minute cool down depending on location of the last effort. High Viz vests are now compulsory during winter months. No High Viz, no run.

The group dynamics

The club continues to grow in numbers, with membership now in excess of 270. This has resulted in our evolution to 7 training groups, targeted at achieving the following objectives:

1. To make the steps between groups more manageable, allowing runners to move up more easily as they improve.

2. To keep the number of runners in each group down to a safer level and make life easier for the group leaders and assistants.

Which group should I run in?

Most of our sessions are geared at middle distance road running, so 5 mile road race times are a very good guide to determine which group is most appropriate for you.

Training group	5 mile race time
1	Under 30 minutes
2	30 – 32 minutes
3	32 – 35 minutes
4	35 – 40 minutes
5	40 – 45 minutes
6	45 – 50 minutes
7	Over 50 minutes

Please run in the right group for your ability, when members choose to run in a group below their level of ability and effectively push the pace of the group beyond the ability of the majority. It is perfectly reasonable for those returning from injury to 'feel' their way back into the club sessions, but individuals should be mindful of the effect they have on the group and in particular those at the lower end of the ability range, if you disappear into the distance. Similarly, some runners like to have an easy run before or after a race. This can be achieved by either undertaking a separate steady run or simply running at the back of their normal group.

Group safety

Safety is a top priority and we need to take collective responsibility for the safety of the group we run in. Simple disciplines like running on the left and overtaking on the right should be observed wherever possible, plus in the dark evening wearing high viz vests. Please read the Club’s code of conduct – click here

As a Club we are constantly looking to improve what we do and the introduction of 2 trained leaders per group should considerably help the effectiveness of our sessions. We have funded several coaching courses over the past 2 years and will be looking to all those who have benefited from this funding to take an active role in assisting with group coaching.

Interested in coaching?

We will always support and encourage any member who wishes to undertake formal training and if anyone wants to find out more information, please contact Annette Burgess on a Thursday evening. There are several courses run by UK Athletics throughout the year and these give you a greater insight into your own training as well as giving you the opportunity to contribute to the Club.

GROUP 1: Under 30 minutes:
Richard Lack - Leader	Stephen Buswell - Assistant	Dave Parkins - Assistant
GROUP 2: 30 – 33 minutes:
Paul Matthews - Leader	Phil Wood - Assistant
GROUP 3: 33 – 36 minutes:
Bobby Holding - Leader	Ian Rogers - Assistant
GROUP 4: 36 – 40 minutes:
Ian Rogers - Leader	Lorayne Keet-Marsh - Leader	Bob Ward - Assistant
GROUP 5: 40 - 45 minutes:
Sam Nash - Leader	Bob Ward - Assistant	Gabby Deere - Assistant
GROUP 6: 45-50 minutes
Catherine Riley - Leader	Gabby Deere - Assistant
GROUP 7 : 50 minutes plus
Tricia Harrison - Leader
Beginners (1st Thursday of the month only)
Rob Burgess - Leader