Next Wednesday (25 October) is our regular track session. For many of us doing ‘Hero to Superhero’, this is the last serious training session before the Oxshott 10k. We will therefore focus on 800m intervals as a good sharpener for the big day. But this is great training for improving speeds even if you are not doing Oxshott. I’m going to suggest four groups, which may then split into sub-groups to accommodate the full range of our differing speeds:
Group A (get round): 2×400; 2×800; 2×400
Group B (sub 60min 10k): 2×200; 3×800; 2×400
Group C (sub 50): 5x800m
Group D (sub 40): 6x800m
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. Bring warm clothing for the warm-up and warm-down, and entry fee of £3.80.
Next Monday’s run will take place in Richmond Park. We will be meeting at Ham Gate (note this is different to the other summer runs) at 7:00pm for a 7:15pm start. You will need to park your cars outside the park as the gates will be locked before we return from the run.
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.
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.
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!
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.
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
It’s track time in a less than a couple of hours (if you’re reading this before it happened), the last Wednesday of the month.
The usual drill for most, but for anyone new, we’ll see you at Kingsmeadow Athletic Centre in Kingston (KT1 3PB) at 7:15pm (warm up) for a 7:30(ish) start. Entry is £3.65 at reception.
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.
Surbiton's friendly running club. Open to runners of all standards, fast or slow. We participate in local races of all distances.