Each Main Session is carefully designed so that, whatever your experience, your pace or your goals, you will be able to get the most out of them.  The dedicated coaching team are on hand to ensure your safety and give you tips on how to improve your form so you get the most from your training with us.

 

 

Main Sessions

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

Date, Time Venue Session Main Session Coaches Steady Run Coaches
Tuesday 4th January 2022, 18:30 Abbey Road Sports Field, DL3 8LR

SOCIAL STEADY RUN

To start the New Year, we’ll get together for a sociable steady run from Abbey Road Sports Field, giving members the chance to catch up on the Christmas and New Year gossip with fellow members.

 

Rob DENT

Wendy COLLING

 

RUN AND WALK GROUP

Roy MACDOUGALL

Thursday 6th January 2022, 18:30

 

Abbey Road Sports Field, DL3 8LR

ENDURANCE – 3,2,1 SESSION

Carmel Road South, Blackwell Lane, Glenfield Road, Ravensdale Road

This is a progression session, with each section being run at a different pace.  You will run 3 laps of the course at Half Marathon Pace, then 2 laps at 10k pace, then 1 lap at 5k pace.  You will undertake a 1 lap recovery between reps.

  • ‘A’ Session – 2250m (3 laps), 1500m (2 laps), 750m (1 lap), 750m (1 lap) (3,2,1, 1) with 750m jog recovery between reps.
  • ‘B’ Session – 2250m (3 laps), 1500m (2 laps), 750m (1 lap) (3, 2, 1) with 750m jog recovery between reps.

Steve PADGETT

Marc ELLIS

 

10-MINUTE MILE STEADY

Claire CHAPMAN

Tom CHAPMAN

12-MINUTE MILE STEADY

Graham Park

RUN AND WALK GROUP

Roy MACDOUGALL

 

Monday 10th January 2022, 19:00 Eastbourne Sports Complex, DL1 1LD

FORTNIGHTLY TRACK SESSION

Come along and join Paul ROBERTS for a track session.

WARM UP

  • 2 laps clockwise around the track.
  • Activation drills and stretches

MAIN SESSION – RUN TO THE DICE

  • 3×10 minute sessions with 2 minute 30 second recovery between reps
  • Throw a dice for your run, running at your 5k pace around the 400m track, as below:
  • Throw a 1, run 100m at 5k pace, recover for 300m
  • Throw a 2, run 200m at 5k pace, recover for 200m
  • Throw a 3, run 300m at 5k pace, recover for 100m
  • Throw a 4, run 400m at 5k pace, no recovery
  • Throw a 5, run 500m at 5k pace, recover for 300m
  • Throw a 6, run 600m at 5k pace, recover for 200m

COOL DOWN

    • 2 laps clockwise around the track.

Paul ROBERTS

 

Tuesday 11th January 2022, 18:30 Abbey Road Sports Field, DL3 8LR

SPEED – 600 SOLUTION

The Headlands, Treelands, Hummerknott Avenue

  • Starting on the corner of The Headlands and Treelands, follow The Headlands until it meets Hummersknott Avenue. Turn left into Hummersknott Avenue, following the road around to The Headlands. Turn left into The Headlands and follow the road around until you meet Treelands again, and this concludes the rep.

  • A Group – 8-10 Reps (4800m – 6000m); 
  • B Group – 6-8 Reps (3600m – 4800m); 
  • C Group – 4-6 Reps (2400m – 3600m).

  • Aiming to run at 5K pace (or >5K pace). Rate of Perceived Effort should be 8.5/10 or 9/10 (85%/90%). Perhaps being able to exchange the odd word with the person alongside you, however it is intended to be an intense session. Recovery is two minutes between reps and should be taken as a jog around Treelands.

Billy HARRIS

Phil THORNBERRY

 

10-MINUTE MILE STEADY

Gary READ

Emma JOYEUX

12-MINUTE MILE STEADY

Helen SPAVEN

RUN AND WALK GROUP

Roy MACDOUGALL

 

Thursday 13th January 2000, 18:30 Abbey Road Sports Field, DL3 8LR

ENDURANCE – 1000M REPS

FULTHORPE AVENUE, LUNEDALE ROAD, BARNES ROAD, CLAXTON AVENUE

  • Starting on the corner of Fulthorpe Avenue and Lunedale Road, with effort on Lunedale Road, Barnes Road and Claxton Avenue.

  • A Session – 8 reps
  • B Session – 6 reps.
  • C Session – 4 reps.

  • A 90 second walking / jog recovery should be taken on Fulthorpe Avenue between each rep.

Philippa RAYNER

Steve PADGETT

 

10-MINUTE MILE STEADY

Tom CHAPMAN

Claire CHAPMAN

12-MINUTE MILE STEADY

Ian YOUNG

RUN AND WALK GROUP

Roy MACDOUGALL

 

Tuesday 18th January 2022, 18:30

Abbey Road Sports Field

 

DL3 8LR

SPEED – FARTLEK

Carmel Gardens, Carmel Road North, Coniscliffe Road North, Linden Avenue and Cleveland Terrace)

Session to commence with a Warm Up (run to the session) and the Main Session.

A traditional Fartlek with 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 pulse rate return to, or near, resting rate, after which the next hard effort follows. Using street corners to indicate a change of pace.

  • A Session – 15 minutes Fartlek / One lap recovery / 10 minutes Fartlek/ One lap recovery / 5 minutes Fartlek
  • B Session – 10 minutes Fartlek / One lap recovery / 10 minutes Fartlek / One lap recovery / 5 minutes Fartlek
  • C Session – 8 minutes Fartlek / One lap recovery / 8 minutes Fartlek / One lap recovery / 5 minutes Fartlek

David LEDGERWOOD

Gary READ

 

10-MINUTE MILE STEADY

Brian MCLAREN

Juliette MCLAREN

12-MINUTE MILE STEADY

Graham Park

RUN AND WALK GROUP

Roy MACDOUGALL

Thursday 20th January 2022, 18:30 Abbey Road Sports Field, DL3 8LR

ENDURANCE – SWALEDALE AVENUE HILLS

Staindrop Road, Swaledale Avenue, Birkdale Road, Lunedale Road

  • 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
  • C Session – 4 reps

Steve PADGETT

Wendy COLLING

 

8-MINUTE MILE STEADY

David AIKEN

10:30-MINUTE MILE STEADY

Philippa RAYNER

Phil THORNBERRY

12-MINUTE MILE STEADY

Ian YOUNG

RUN AND WALK GROUP

Roy MACDOUGALL

Monday 24th January 2022, 19:00 Eastbourne Sports Complex, DL1 1LD

FORTNIGHTLY TRACK SESSIONS

Coach Paul ROBERTS will be putting you through your paces around the 400m track at Eastbourne Sports Complex.

WARM UP

  • 2 laps clockwise around the track
  • Activation drills and stretches

MAIN SESSION

  • 2000m at 5k pace, 100m recovery.  Continue until you complete your last section of recovery at the start line (3 laps).
  • 2 minutes 30 seconds recovery then repeat
  • A Session – complete 6 reps
  • B Session – complete 5 reps

COOL DOWN

  • 2 laps clockwise around the track
  • Static stretches

Paul ROBERTS
Tuesday 25th January 2022, 18:30 Abbey Road Sports Field, DL3 8LR

SPEED – BUT ONE GET ONE FREE

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 compete Five Reps on the other 400m Reps Session.

Lee MORRIS

Helen SPAVEN

 

10-MINUTE MILE STEADY

Marc ELLIS

Emma JOYEUX

12-MINUTE MILE STEADY

Ian YOUNG

RUN AND WALK GROUP

Roy MACDOUGALL

Thursday 26th January 2022, 18:30 The White Heifer That Travelled, DL2 2GG

MONTHLY SOCIAL STEADY RUN

All are welcome, regardless of pace.  Come along and have a chat with fellow runners during a sociable steady run

Rob DENT

Claire Chapman

Tom Chapman

 

RUN AND WALK GROUP

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. You can e-mail leadcoach@quakersrunningclub.org.uk 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. Click here to download the Non-Member Registration Form (PDF)