Category Archives: Training Sessions

URGENT CHANGE OF VENUE FOR TRACK SESSION – 16th August

This week’s track session (7.15 for 7.30pm on Wednesday 16th August) cannot now take place at Kingsmeadow as previously advertised.  This is because of a race meeting of which we were  not aware of and which was not listed on the Kingsmeadow website.  Apologies for the change.

Instead we will meet at the Epsom & Ewell track (the ‘Harrier Centre’) King George V Recreation Ground, Poole Road, Ewell, KT19 9RY.  Timings and the proposed session are unchanged (8x400m, with formal warm up promptly at 7.30pm).  The track is expected to be open to the public and we understand that the charge is £2.60.  It may be as well to bring along a little more, but exact money will no doubt be appreciated if you have it.

The track is not far, but is slightly hidden away.  Following the A240 towards Epsom, you turn right into Ruxley Lane and either,  proceed to the far end and then turn left into Chessington Road towards Ewell.  Immediately after the first roundabout, turn left down a side street (still Chessington Road), wiggle right, then left into Lansdowne Road.  The recreation   ground is at the bottom of Lansdowne Road.

Or from Ruxley lane turn left into Scotts Farm Road and continue along onto Poole Road and the harrier Centre is opposite Lansdowne Road.

Track next Wednesday 16 August

Next Wednesday 16 August is our monthly track session.  With the Club Mile the following Wednesday, this is a great chance to get some experience of running on the track.

With the mile in mind, we will be doing an 8x400m session with 200m jog to recover between each.  This is for all standards as there will be groups running at different speeds.

This kind of interval training helps your speed for longer distances (such as the 5k), builds recovery and will help you get a sense of pace for running the Club Mile.

Please arrive at Kingsmeadow on the Kingston Road, New Malden around 7.15pm to complete a gentle warm up (eg two or three times jogging around the track, or perhaps run to the track) and be ready to start the more formal warm up promptly at 7.30pm.  Do bring water, especially if it is a hot evening, and entry fee of £3.80.

David Pimm

10K Training Groups

So as we have been saying for a while now, instead of running a summer Zero2Hero group we thought it would be good to do something a little different and concentrate our efforts on those of you who want to target a 10K in the autumn by facilitating a training program and coaching you through it.

The plan is to undertake an 8 week training plan starting at the end of August and target the David Denton – Oxshott 10K on Sunday 29th October where we hope everyone will achieve their goals.

We will take everyone through a structured training plan that will help them achieve a goal based on one of the following targets:

  • Get round and finish
  • Sub 60 Minutes
  • Sub 50 Minutes
  • Sub 40 Minutes

More details will follow soon but for now we need to know who is interested and what their goal is likely to be. therefore please head on over to the sign up sheet -> here <- to register your interest and we’ll be in touch soon.

Work hard and you to could be a Superhero just like Becky!

Super Becky
Super Becky

 

Track next Wednesday 28 June

Getting ready for the Club Mile

The club mile takes place on 23 August at Kingsmeadow track.  Now is the chance to get in training.  Whether you are an experienced track athlete, or have never run on a track before join us next Wednesday 28 June for a speed session at Kingsmeadow on the Kingston Road, New Malden. 

We will be doing the popular ‘pyramid’ session building from short (200m) up to mid distance (800m) and back down, finishing with an exhilarating 100m sprint.  There will be groups running at different speeds.

This kind of interval training helps your speed for longer distances (such as the 5k), builds recovery and will help you get a sense of pace for those planning to run the mile in August.

Please arrive 7.15pm to complete a gentle warm up (eg two or three times jogging around the track, or perhaps run to the track) and be ready to start the more formal warm up promptly at 7.30pm.  Do bring water, especially if it is a hot evening and entry fee of £3.80.

David Pimm

No Track Wednesday

As is usually the case there is no track session this Wednesday partly due to it being the Christmas break but also because the track is still being relaid. So we will meet at the club for the usual time this Wednesday and there will be a choice of sessions.

There will be some people just heading out for a normal run, pace groups as yet not confirmed but there will also be a repeat of last months interval session in lower Berrylands for those who fancy burning off a few extra Christmas calories. As with last month we will run four, five or six half mile reps on the flat.  That is the equivalent of four, five or six by 800m plus a recovery jog in between.

However regardless of what session you choose to do what I hope many of you will choose is to stop back in the club afterwards for a few beers 

Track session – Wednesday 31st August 2016

We just squeeze another Wednesday in this August, which means it is our monthly track training.

As ever, a 7:15pm meet for approximately 7.30pm start. Location: Kingsmeadow, Kingston Road, Kingston, KT1 3PB. 

Entry is £3.65.

Everyone welcome, in fact the more the merrier.

Session to be given on the night (it’ll total 4.8k with a 200m on the end of you wish, it’s my favourite total).

Danny Norman.

Track Session – Wednesday 25 May 2016

Must-do track session 7.15 for 7.30pm, Wednesday 25 May 2016

With the club mile just a week later (1 June) at Kingsmeadow, the track session on 25 May is must-do training.

We will be doing core mile training: 8 x 400m, with 200m recovery jog between.  This speed session is a shorter total distance than we sometimes run at the track, but the target is to run somewhat faster than normal – pitching a pace just a little faster than your target mile pace.  This will help with pacing for the mile as well as helping make your body comfortable at this speed.

We meet at the Kingsmeadow track, Kingston Road.  Please arrive by about 7.15pm to complete a gentle warm up (eg at least three times jogging around the track, or perhaps run to the track) in time to begin the formal warm-up promptly at 7.30pm.  Not warming up properly before the exhilaration of a speed session is a sure-fire way to give yourself an injury!  Entry is now £3.65.

This speed session is for all standards of runners, involving groups running at differing speeds.  Running short, faster intervals in a speed session is an important part of our overall physical and psychological training programme, building endurance and speed.

David Pimm

Track!

Guess who’s back, track again
Track is back, tell a friend…

Wednesday 27th April 2016 (tomorrow), 7:15pm meet for approximately 7.30pm start. As ever it’s at Kingsmeadow, Kingston Road, Kingston, KT1 3PB. Entry is £3.60(65?). Basically bring £4 in case.

Open for all standards of runners, involving groups running at differing speeds.

It will primarily be a 400, 800 set x 4 plus 200m at the end to make 5k.

Hope to see a few of you there. I’ll not be running so will be able to shout encouragement from the sidelines.

Cheers,
Danny N.

Track Session Next Week

Track session 7.15 for 7.30pm, Wednesday 30 March 2016

Written by David Pimm

For  track next Wednesday, 30 March, I am planning a ‘pyramid’ session, which has proved popular in the past.  We start with 2x200m, then 2x400m, 2x800m and then back down: 2x400m, 2x200m.  There will be groups at varying speeds.

This is all good training for some of the shorter races we see in Spring and Summer, including the Club mile on 1 June.

But for those about to run a Spring Marathon, as last month, there will be a separate group running 4x1200m, if there are enough takers.

We meet at the Kingsmeadow track, Kingston Road.  Please arrive by about 7.15pm to complete a gentle warm up (eg two or three times jogging around the track, or perhaps run to the track) in time to begin the formal warm-up promptly at 7.30pm.  Not warming up properly before the exhilaration of a speed session is a sure-fire way to give yourself an injury!  Entry is £3.40.

This speed session is for all standards of runners, involving groups running at differing speeds.  Running short, faster intervals in a speed session is an important part of our overall physical and psychological training programme, building endurance and speed.  This would be a good time of year to think about including some sort of speed session once a week in your training schedule.  As well as the track speed session, I sometimes do intervals sessions on the road (1/2 mile or 1 mile reps) but do try to arrange these without a road-crossing in the middle of the rep.  Or sometimes, I fit in another track session.