Pub

Main Sessions

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Date / Time Venue Session Main Session Coaches Steady Run Coaches

Monday 4th October

19:00

 

Eastbourne Sports Complex

DL1 1LD

FORTNIGHTLY TRACK SESSION

 

  • Coach Paul ROBERTS will be putting you through your paces around the 400m track at Eastbourne Sports Complex.
  • 2 x Laps Warm up Clockwise around the Track
  • Activation Drills & Stretches
  • 200mtrs @ 5k + Pace – 100mtrs Recovery repeat for 10mins x 3, 5 mins Recovery in between.
  • 2 x Laps Cool Down Clockwise around the Track
  • Static Stretches
Paul ROBERTS

Tuesday 5th October

18:30

Abbey Road Sports Field

DL3 

SPEED – “Buy One Get One Free Session”

Wilton Drive, Carleton Drive and Villiers Close or Clare Avenue, Nunnery Lane and Wilton Drive

 

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.

Rob DENT

Paul ROBERTS

 

10-Minute Mile Steady

Bri MCLAREN

12-Minute Mile Steady

Ian YOUNG

Thursday 7th October

18:30

Abbey Road Sports Field

ENDURANCE – 1200 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. 

 

  • A Session is 4-6 reps
  • B Session being 2-4 reps.
  • A two minutes recovery should be taken at the bottom of Wycliffe Way between each rep.

 

Rate of Perceived Effort: 7/10. (Running ‘comfortably hard’, perhaps able to speak a couple of sentences before re-focusing on your breathing).

 

At the end of the session, Members are encouraged to undertake an appropriate cool down.

Marc ELLIS

Philippa RAYNER

 

10-Minute Mile Steady

Fred TENNANT

12-Minute Mile Steady

Helen SPAVEN

Run & Walk

Roy MACDOUGALL

 

Tuesday 12th October

18:30

 

Abbey Road Sports Field

HILLS – Hill Session

Hillclose Avenue and Clare Avenue

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

 

Main Session: Hill reps starting on the corner of Leith Road and Hillclose Avenue, heading uphill on Hillclose Avenue. Effort on the uphill section. Once at the top, cross the road, and recover on the downhill. The

  • A Session is 7-8 reps
  • B Session being 5-6 reps. 

At the end of the session, Members are encouraged to undertake an appropriate cool down.

 

COACHING POINT: Would like Members to focus on maintaining good form for uphill running (standing tall, high hips, high knees) whilst undertaking the uphill sections of this session. Members should demonstrate a slight lean from the hips, not the stomach, with the chest straight and open, and focus on the path 10m/15m ahead of you.

Gary READ

Phil THORNBERRY

 

10-Minute Mile Steady

Juliette MCLAREN

12-Minute Mile Steady

Claire CHAPMAN

Thursday 14th October

18:30

 

Abbey Road Sports Field

INTERVALS: 1600 Metre Reps 

Barnes Road, Fulthorpe Avenue and Lunedale Road

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

 

Main Session: 1600m reps starting on the corner of Claxton Avenue and Barnes Road, heading up Barnes Road, turning left into Fulthorpe Avenue, and then left into Lunedale Road. 

  • A Session is 3-4 reps
  • B Session being 2-3 reps
  • Members will take a two minutes recovery between reps. 

 

Rate of Perceived Effort: 7/10. (Running ‘comfortably hard’, perhaps able to speak a couple of sentences before re-focusing on your breathing).

 

At the end of the session, Members are encouraged to undertake an appropriate cool down.

David LEDGERWOOD

Steve PADGETT

 

10-Minute Mile Steady

Andrew DIXON

12-Minute Mile Steady

Emma JOYEUX

Monday 18th October 

19:00

Eastbourne Sports Complex
  • FORTNIGHTLY TRACK SESSION 
  • Coach Paul ROBERTS will be putting you through your paces around the 400m track at Eastbourne Sports Complex.
  • 2 x Laps Warm up Clockwise around the Track
  • Activation Drills & Stretches
  • 300mtrs @ 5k+ Pace + 100mtr Recovery repeated for 10mins x 3 with 5 Mins Recovery in between
  • 2 x Laps Cool Down Clockwise around the Track
    • Static Stretches
Paul ROBERTS

Tuesday 19th October

18:30

Abbey Road Sports Field

INTERVALS (SPEED): 800M REPS/400M JOG RECOVERY (1200M Loop)

Elton Road/Cleveland Terrace/Carmel Road /Neville Road

 

Starting on the corner of Neville Road and Abbey Road, turning right onto Elton Road, right onto Cleveland Terrace, right onto Carmel Road South and right onto Abbey Road back to the start point. Effort is the 800m from the start point to the corner of Cleveland/Carmel. Remainder of the loop is jog recovery.

 

A Session – 6 laps

B Session – 5 laps

C session – 4 laps

 

Session can be run as standard effort/recovery or speed/time of 800m should be the same as 400m jog recovery. At the end of the session, Members are encouraged to undertake an appropriate cool down.

Rob DENT

Billy HARRIS

 

10-Minute Mile Steady

Marc ELLIS

12-Minute Mile Steady

Helen SPAVEN

Thursday 21st October

18:30

Abbey Road Sports Field

INTERVALS (ENDURANCE) – 2000 metre reps 

Edinburgh Drive/Coniscliffe Road/Tees Grange Avenue

 

Starting on the corner of Edinburgh Drive/Coniscliffe Road, head up Edinburgh Drive, turn left into Tees Grange Avenue, when reaching the mini roundabout at the end, turn around and run back to the start. Members to stay on the left hand side of the route at all times.

 

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

 

A Session – 4 reps

B Session – 3 reps

C Session – 2 reps. 

Members will take a 90 second recovery between reps. 

 

Rate of Perceived Effort: 7/10. (Running ‘comfortably hard’, perhaps able to speak a couple of sentences before re-focusing on your breathing).

 

At the end of the session, Members are encouraged to undertake an appropriate cool down.

Wendy COLLING

Steve PADGETT

 

10-Minute Mile Steady

Andrew DIXON

12-Minute Mile Steady

Ian YOUNG

Run & Walk

Roy MACDOUGALL

 

Tuesday 26th October 

18:30

Abbey Road Sports Field

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
  • ‘B’ Session – 10 minutes Fartlek / One lap recovery / 10 minutes Fartlek

 

At the end of the session, Members are encouraged to undertake an appropriate cool down.

Sally SINGLETON

Phil THORNBERRY

 

10-Minute Mile Steady

Gary READ

12-Minute Mile Steady

Tom CHAPMAN

Thursday 30th October

18:30

The Shuttle and Loom

DL1 3RW

MONTHLY SOCIAL STEADY RUN

    • As it’s the end of October, come in your best Halloween outfit!

Lee MORRIS

Claire CHAPMAN

Marc ELLIS

 

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. 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

  • 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)