Next Wednesday is the final track session before the Club Mile which kicks off the 2022/23 Grand Prix season.  We will do core mile training: 6, 8 or 10 x 400m with 200m recovery.  (4x400m is almost exactly a mile).  Come and get yourself familiar with the track and enjoy the exhilaration of running at a faster pace than you normally run.

We meet 7:00pm next Wednesday at the Harrier centre running track. This will work for any standard of runner even if you have never run on a track before.  Encourage other runners of your speed to join in so that we can challenge each other in groups of differing speeds.

Please bring £3.10 entry fee (exact money if possible) and arrive at 7.00pm or shortly after to warm up with a few laps of the track.  I will start the formal warmup and briefing at 7.15pm. 

We will be at the Poole Road athletics track in Ewell.  Otherwise known as the Harrier Centre or King George V recreation ground, it can be found by turning right into Ruxley Lane off the A 240 and then left into Scotts Farm Road which becomes Poole Road.  The recreation ground and athletics track are on your left about half a mile after leaving Ruxley Lane. 

Please be considerate of other track users; other local running clubs will also be training there that evening.

The new Grand Prix season starts with the club mile on 1 June.  Next Wednesday is one of two remaining track sessions to focus on your speed work on the track in preparation.  We will be doing the popular pyramid session: 200m, 400m, 800m, 400m, 200m.  It offers the exhilaration of running faster than you normally run.

7:00pm next Wednesday 27 April we meet at the Harrier centre running track. This will work for any standard of runner even if you have never run on a track before.  Encourage other runners of your speed to join so that we can challenge each other in groups of differing speeds.

Please bring £3.10 entry fee (exact money if possible) and arrive at 7.00pm or shortly after to warm up with a few laps of the track.  I will start the formal warmup and briefing at 7.15pm. 

We will be at the Poole Road athletics track in Ewell.  Otherwise known as the Harrier Centre or King George V recreation ground, it can be found by turning right into Ruxley Lane off the A 240 and then left into Scotts Farm Road which becomes Poole Road.  The recreation ground and athletics track are on your left about half a mile after leaving Ruxley Lane. 

Please be considerate of other track users; other local running clubs will also be training there that evening.

With the club mile just over three months away (1 June), speed training starts in earnest.  And a focussed track session will do wonders for your 5k times at parkrun.

7:00pm next Wednesday 23 March we meet at the Harrier centre running track for a 6-10 x 400m intervals session (200m recoveries).  I will be doing 8x400m.  This will work for any standard of runner even if you have never run on a track before.  Encourage other runners of your speed to join so that we can challenge each other in groups of differing speeds.

Please bring £3 entry fee (exact money if possible) and arrive at 7.00pm or shortly after to warm up with a few laps of the track.  I will start the formal warmup and briefing at 7.15pm. 

We will be at the Poole Road athletics track in Ewell.  Otherwise known as the Harrier Centre or King George V recreation ground, it can be found by turning right into Ruxley Lane off the A 240 and then left into Scotts Farm Road which becomes Poole Road.  The recreation ground and athletics track are on your left about half a mile after leaving Ruxley Lane. 

Please be considerate of other track users; other local running clubs will also be training there that evening.

Track sessions provide a great workout for all of our runners and provide a focussed speed session that works wonders for improving times over all distances.  Do encourage other runners of your standard to join in so that we can work together in groups to encourage each other.  (We had a really tight-knit faster group last month.)

 7.00pm Wednesday 23 February is the next track session at the Harrier Centre in Ewell.  As many of us are at present training for longer distances, this month will be slightly longer reps of 600m with six, seven or eight reps, depending on your fitness level.  Recovery will be a 200m jog between reps.  There will be groups running at different speeds designed so that this works for all our runners.

Please bring £3 entry fee (exact money if possible) and arrive at 7.00pm or shortly after to warm up with a few laps of the track.  I will start the formal warmup and briefing at 7.15pm. 

We will be at the Poole Road athletics track in Ewell.  Otherwise known as the Harrier Centre or King George V recreation ground, it can be found by turning right into Ruxley Lane off the A 240 and then left into Scotts Farm Road which becomes Poole Road.  The recreation ground and athletics track are on your left about half a mile after leaving Ruxley Lane. 

Please be considerate of other track users; other local running clubs will also be training there that evening.

Track sessions provide a great workout for all of our runners.  Do encourage other runners of your standard to join in so that we can work together in groups to encourage each other.

 7.00pm Wednesday 26 January is the next track session at the Harrier Centre in Ewell.  We will run the popular ‘pyramid’: 2×200, 2×400, 1×800, 2×400, 1×200, 2×100.  Slower runners will be encouraged to omit the 800m in the middle and faster runners to add an extra 800m.

Please bring £3 entry fee (exact money if possible) and arrive at 7.00pm or shortly after to warm up with a few laps of the track.  I will start the formal warmup and briefing at 7.15pm. 

The track session will be at the Poole Road athletics track in Ewell.  Otherwise known as the Harrier Centre or King George V recreation ground, it can be found by turning right into Ruxley Lane off the A 240 and then left into Scotts Farm Road which becomes Poole Road.  The recreation ground and athletics track are on your left about half a mile after leaving Ruxley Lane. 

Please be considerate of other track users; other local running clubs will also be training there that evening.

Track sessions provide a great way for all our runners to improve your speed – the key is to entice runners of your standard to join you so that we can work together in groups to encourage each other.

7.00pm Wednesday 24 November is the next track session at the Harrier Centre in Ewell. There is a tradition in the running world of running  ‘paarlauf’ (pair run) in the build up to Christmas.  So do bring along your Santa hats or other (early) festive attire!  There will be pairs to match all abilities and we will each run 6, 7 or 8 intervals of 600m, interspersed with a 200m recovery timed to match your partner’s 600m.

Please bring £3 entry fee (exact money if possible) and arrive at 7.00pm or shortly after to warm up with a few laps of the track.  I will start the formal warmup and briefing at 7.15pm.  Do bring warm clothing for before and after and perhaps waterproofing.

The track session will be at the Poole Road athletics track in Ewell.  Otherwise known as the Harrier Centre or King George V recreation ground, it can be found by turning right into Ruxley Lane off the A 240 and then left into Scotts Farm Road which becomes Poole Road.  The recreation ground and athletics track are on your left about half a mile after leaving Ruxley Lane. 

Please be considerate of other track users; other local running clubs will also be training there that evening.

Track sessions provide a great workout for all of our runners – the key is to entice runners of your standard to join you so that we can work together in groups to encourage each other.

 7.00pm Wednesday 27 October is the next track session at the Harrier Centre in Ewell. I am proposing a session used when we had EA national coach Tom Craggs with us in 2019: two sets of 4 minute, 3 minute, 2 minute and 1 minute effort at around your 10k pace with 75 second recoveries.  This is oriented towards improving speeds of 10k or more.

Please bring £3 entry fee (exact money if possible) and arrive at 7.00pm or shortly after to warm up with a few laps of the track.  I will start the formal warmup and briefing at 7.15pm. 

The track session will be at the Poole Road athletics track in Ewell.  Otherwise known as the Harrier Centre or King George V recreation ground, it can be found by turning right into Ruxley Lane off the A 240 and then left into Scotts Farm Road which becomes Poole Road.  The recreation ground and athletics track are on your left about half a mile after leaving Ruxley Lane. 

Please be considerate of other track users; other local running clubs will also be training there that evening.

The fourth Wednesday of each month is track at the Harrier Centre in Ewell.  7.00pm Wednesday 22 September I am proposing 800m reps (with a number of us planning races of a longer distance at present). This is a session suitable for all as you can run at a speed that works for you; do encourage others of your pace to join you.  Track sessions provide a focussed speed session that works wonders for improving speeds over all distances. 

Please bring £3 entry fee (exact money if possible) and arrive at 7.00pm or shortly after to warm up with a few laps of the track.  I will start the formal warmup and briefing at 7.15pm. (Please note this minor change in timings.)  We will then run 4, 5 or 6 x 800m reps (according to your speed) with 400m recovery between.

The track session will be at the Poole Road athletics track in Ewell.  Otherwise known as the Harrier Centre or King George V recreation ground, it can be found by turning right into Ruxley Lane off the A 240 and then left into Scotts Farm Road which becomes Poole Road.  The recreation ground and athletics track are on your left about half a mile after leaving Ruxley Lane.  There are some road works in the area at present.

Please be considerate of other track users; other local running clubs will also be training there that evening.

We are now able to return to running at the Harrier Centre track in Ewell on the fourth Wednesday of each month – starting next week 7.00pm Wednesday 25 August.  This is a session suitable for all as you can run at a speed that works for you; do encourage others of your pace to join you.  Track sessions provide a focussed speed session that works wonders for improving speeds over all distances. 

Please bring £3 entry fee (exact money if possible) and arrive at 7.00pm to warm up with a few laps of the track.  I will start the formal warmup and briefing at 7.15pm. (Please note this minor change in timings.)

The track session will be at the Poole Road athletics track in Ewell.  Otherwise known as the Harrier Centre or King George V recreation ground, it can be found by turning right into Ruxley Lane off the A 240 and then left into Scotts Farm Road which becomes Poole Road.  The recreation ground and athletics track are on your left about half a mile after leaving Ruxley Lane.

Please be considerate of other track users; other local running clubs will also be training there that evening.