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, TimeVenueSessionMain Session CoachesSteady Run Coaches
Monday 1 July, 19:00Eastbourne 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.
  • More details to follow
Paul Roberts 
Tuesday 2 July, 18:30Abbey Road Sports Field, DL3 8LR

PYRAMID SESSION

Field Session

  • All runners start at the same point and on the whistle run in excess of 5K pace (85%-90% of Maximum Effort) for 30 seconds. When the whistle blows, stop and rest for 15 seconds, and then run back for 30 seconds. If paced correctly, all runners should finish where they started. 1 minute recovery
  • Runners will then run for 1 minute, rest for 30 seconds, and run back for 1 minute. 60 second recovery
  • Runners will then run for 2 minutes, rest for 60 seconds, and run back for 2 minutes. 90 second recovery
  • Runners will then run for 3 minutes, rest for 90 seconds, and run back for 3 minutes. 90 second recovery
  • Then come back down the pyramid (repeating the 2 minute, 1 minute and 30 second sets).
Lee Morris

12-MINUTE MILE STEADY

Ian Young

Thursday 4 July, 18:30Mowden Pub, DL3 9BE

MOWDEN HILLS

Fulthorpe Avenue, Wilton Drive, Carleton Drive and Carlbury Crescent

Starting on the corner of Carlbury Crescent and Fulthorpe Avenue, effort is up the hill and then along the right turn into Wilton Drive. Recovery is taken down Carleton Drive, building pace again as you turn onto Carlbury Crescent ready for the next effort up the hill.

  • A Session – 15 minutes effort, 4 minutes recovery and 10 minutes effort
  • B Session – 10 minutes effort, 4 minutes recovery and 10 minutes effort

Helen Clark

Wendy Colling

10-MINUTE MILE STEADY

Peter Cowan

Tuesday 9 July, 18:30Abbey Road Sports Field, DL3 8LR

400M REPS

Barrett Road, Carroll Road, Hummersknott Avenue, St Hild Close

Starting on the corner of Barrett Road and the small road, effort is along Barrett Road, left onto Carroll Road, left onto Hummersknott Avenue and ending when reaching the small road again. 200m recovery is then taking around the perimeter of the small grassed area, returning to the start point.

  • A Session – 10 Reps
  • B Session – 8 Reps
  • C Session – 6 Reps

Mark Colling

Roy MacDougall

10-MINUTE MILE STEADY

Lisa Bowerbank

Thursday 11 July, 18:30Abbey Road Sports Field, DL3 8LR

1500M REPS

Coniscliffe Road, Hartford Road, Ravensdale Road and Carmel Road South

Starting at the Elm Ridge roundabout, members will head up Coniscliffe Road, turn right into Hartford Road, right onto Ravensdale Road and right onto Carmel Road South back to the start point.

Members will take a two minute recovery between reps.

  • A session – 5 reps
  • B session – 4 reps
  • C session – 3 reps

Steve Padgett

Rob Dent

10-MINUTE MILE STEADY

Brian & Juliette McLaren

Monday 15 July, 19:00Eastbourne 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.
  • More details to follow
Paul Roberts 
Tuesday 16 July, 18:30Abbey Road Sports Field, DL3 8LR

200M REPS

Field Session

Running at a pace of 7-8/10 you will complete 200m, taking the same distance recovery on your return back to the starting point.

  • A Session – Two sets of 10 reps,
  • B Session – Two Sets of 8 Reps.

200m jog recovery between reps, with five minutes recovery between sets.

Rob Dent

10-MINUTE MILE STEADY

David Ledgerwood

12-MINUTE MILE STEADY

Phil Thornberry

 

Thursday 18 July, 18:30Abbey Road Sports Field, DL3 8LR

2000M REPS

Edinburgh Drive and Tees Grange Avenue

Starting on the corner of Edinburgh Drive and Coniscliffe Road, members will head up Edinburgh Drive, turning left into Tees Grange Avenue and running to the mini roundabout at the end, at which point members turn round and return to the start point going the reverse of the way they ran out.

Members will take a two minute recovery between reps.

  • A session – 4 reps
  • B session – 3 reps
  • C session – 2 reps

Steve Padgett

Ray Reed

10-MINUTE MILE STEADY

Ian Hart

Tuesday 23 July, 18:30Abbey Road Sports Field, DL3 8LR

800M REPS

Elton Road, Cleveland Terrace, Carmel Road North, Abbey Road

Starting on the corner of Neville Road and Abbey Road, turning right onto Elton Road, then right onto Cleveland Terrace, following the road to the end where the effort part ends. Recovery (400m) is then taken along Carmel Road North then right into Abbey Road. Speed/time of 800m should be the same as 400m jog recovery

  • A Session – 8 laps
  • B Session – 6 laps
  • C Session – 4 laps

Billy Harris

Gillian Harris

10-MINUTE MILE STEADY

Mike Watson

12-MINUTE MILE STEADY

Gill Colling

Thursday 25 July, 18:30Abbey Road Sports Field, DL3 8LR

SHUTTLE REPS

South Park

Shuttle reps around the lake – runners paired off at different 5K pace abilities.

Main Session: From the starting point (on the side of the lake opposite the steps by the café), each one of the pair runs in opposite directions on the higher path around the lake (ie. one runs clockwise, one runs anti-clockwise). The runners should aim to meet as close to the half way point as possible, tag, turn and return, aiming to meet at the starting point at the same time. On the outward leg, runners remain on the outer side of the path, and on the inward leg, runners remain on the inside of the path.

  • A Pair – 6 reps (2 minutes recovery between repetitions).
  • B Pair – 5 reps (2 minutes recovery between repetitions).

Marc Ellis

Rob Dent

 

12-MINUTE MILE STEADY

Ian Young

Sunday 28 July, 10:00Whinlatter Forest (Visitor Centre), CA12 5TW

INTRODUCTION TO TRAIL RUNNING DAY

Two guided trail and fell runs starting at Whinlatter Forest visitor centre. An ideal chance to try out some different types of trail running, finishing at the cafe afterwards.
There will be two different runs on offer:
  • 1. 10k Trail run on the forest paths of Whinlatter Forest
  • 2. 10 mile/ 16k fell run on the fells around Whinlatter Forest (taking in 5 Wainwrights)
Claire & Tom Chapman
Tuesday 30 July, 18:30Baydale Beck Pub, DL2 2JX

SOCIAL STEADY RUN

It’s the final session of the month, so join us for a steady run and a drink afterwards

Lee Morris

Gill Colling

 

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@quakersrunningclub.org.uk 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)