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Main Sessions

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Date Time / Venue Session Main Session Coaches Steady Run Coaches
Monday, 5th July 2021

7:00pm

Eastbourne Sports Complex

 

TRACK SESSION – spaces available for 22 members, booking not needed
All members and all abilities welcome

 

Warm up x 2 Laps

Drills 15-20mins

800mtr Reps consisting of 200mtrs at 5k+ Pace followed by 100mtrs Recovery Run & repeat till  you have done 2 laps (800mtrs)then 2.30min rest recovery then repeat 800mtr Rep. The above will continue for approx. 1/2hr

Till the end of the session.

Paul ROBERTS

Marc ELLIS

 

 –
Tuesday, 6th July,  2021

6:30pm

Abbey Road Sports Field

 

Meet & Greet.

  • After an appropriate warm up and drills, you will undertake 200m reps.
  • Running at a pace of 7/10 you will work with a partner leaving the same starting point but running in opposite directions around an assigned course. When you meet each other, you turn and run back to the starting point, aiming to arrive at the same time.
  • You will undertake a 2 minute rest.

Aim to complete up to 12 reps.

Sally SINGLETON

Steve PADGETT

10-minute mile steady run

Fred TENNANT

12-minute mile steady run

Tom CHAPMAN
Thursday, 8th July, 2021

6.30pm

Abbey Road Sports Field

 

Shuttle Reps

  • Running in pairs, A will run at a pace of 8/10 to cone 1, then B will run to cone 1, A will run to cone 2, B will run to cone 2, A will run to cone 3, B will run to cone 3, A will run to cone 2, B will run to cone 2, and then up and down the pyramid again.

You will undertake 15 minutes of activity followed by 5 minutes rest and then a further 15 minutes of activity followed by a cool down.

Lee MORRIS

Billy HARRIS

10-minute mile steady run

Emma JOYEUX

12-minute mile steady run

Peter COWAN
Tuesday, 13th July, 2021

6:30pm

Abbey Road Sports Field

 

Paarlauf

  • After an appropriate warm up and drills, you will undertake a Paarlauf session.
  • In pairs, Runner A is running will run at effort pace around one half of the course. On reaching Runner B, Runner B will set off at effort pace around the other half of the course, with Runner A taking recovery across the middle of the course. Runner A will then run at effort whilst Runner B returns to their starting point.

You will undertake 15 minutes of activity followed by 5 minutes rest and then a further 15 minutes of activity followed by a cool down.

Paul ROBERTS

Helen SPAVEN

10-minute mile steady run

Juliette MCLAREN

12-minute mile steady run

Marc ELLIS

 
Thursday, 15th July,  2021

6:30pm

Abbey Road Sports Field

 

300m Reps

  • After an appropriate warm up and drills, you will undertake 300m reps. Running at a pace of 7-8/10 you will complete 300m, taking recovery on your return to the starting point.

You will undertake 15 minutes of activity followed by 5 minutes rest and then a further 15 minutes of activity followed by a cool down.

Tom CHAPMAN

Claire CHAPMAN

10-minute mile steady run

Peter COWAN

12-minute mile steady run

Phill THORNBERRY
Tuesday, 20th July, 2021

6:30pm

Abbey Sports Field

 

200m Reps

  • After an appropriate warm up and drills, you will undertake 200m reps. Running at a pace of 7-8/10 you will complete 200m, taking recovery on your return to the starting point.
    • You will undertake 15 minutes of activity followed by 5 minutes rest and then a further 15 minutes of activity followed by a cool down.

Gary READ

Billy HARRIS

10-minute mile steady run

Fred TENNANT

12-minute mile steady run

David LEDGERWOOD
Thursday, 22nd June, 2021

6:30pm

Abbey Road Sports Field

 
Pyramid Session
After an appropriate warm up and drills, you will undertake a Pyramid Session.
From your starting point you will run at pace, rest then run at pace returning (or passing) your starting point as follows:
Run 1 minute, rest 30 seconds, run 1 minute, rest 30 seconds.
Run 2 minutes, rest 1 minute, run 2 minutes, rest 1 minute.
Run 3 minutes, rest 90 seconds, run 3 minutes, rest 90 seconds.
Run 2 minutes, rest 1 minute, run 2 minutes, rest 1 minute.
Run 1 minute, rest 30 seconds, run 1 minute, rest 30 seconds.

Lee MORRIS

Claire CHAPMAN 

10:30-minute mile steady run

Philippa RAYNER

12-minute mile steady run

Peter COWAN
Tuesday, 27th June, 2021

6:30pm

Abbey Road Sports Field

 

Indian File

  • After an appropriate warm up and drills, you will undertake an Indian File session. In groups of up to 6 people of similar ability, you will run in single file at a steady pace. The runner at the back of the pack will sprint to the front and raise their hand to signal that the new runner at the back can now sprint to the front, etc.

You will undertake 15 minutes of activity followed by 5 minutes rest and then a further 15 minutes of activity followed by a cool down.

Rob DENT

Helen SPAVEN

10-minute mile steady run

Gary READ

12-minute mile steady run

Marc ELLIS
Thursday, 29th July, 2021

6.30pm

Abbey Road Sports Field

 

 

Fartlek

  • After an appropriate warm up and drills, you will undertake a session of alternating pace. Running at an effort pace of 8/10 and a recovery pace of 4/10 you will complete a Fartlek session where you alternate between effort and recovery paces between cones.
  • You will undertake 15 minutes of activity followed by 5 minutes rest and then a further 15 minutes of activity followed by a cool down.

Steve PADGETT

Paula ROBERTS

10-minute mile steady run

Peter COWAN

12-minute mile steady run

Phill THORNBERRY

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 Coach, Paul Dalton. 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)