Virtual Claygate 5

A group of Claygate residents and local runners have come together to organise a virtual running race this year in the absence of any physical running race in Claygate due to COVID-19. The aim of the race is to raise much needed funds for the “Garden Project” on Claygate recreation ground. 100% of profits from the race will go to the Claygate Recreation Ground Trust charity who are overseeing this project. 

The race is 5 miles long and takes place through the beautiful countryside that surrounds Claygate- through woodlands, fields and roads. The course is mainly off-road and is undulating towards the end.

When will the race take place: between Sat 4th – Sun 12th July

Location: Claygate Recreation Ground, Church Road, Claygate, KT10 0JP

Time: Anytime you wish throughout this period

How will it work: To register, sign up to the race on open track: then submit a donation (we suggest £5 for adults and £3 for children) to Please gift aid your donation where possible. Once you have done this you can run the race in your own time. 

Upon completion of your race and donation made to the link shown above, you can show proof of your donation to Caffe Captial in Claygate to redeem 50% off the price of a coffee and any young people who have completed the 5 miles with donation made will also get a dairy ice cream scoop for only £1. 

Results: To register your result you will need to:

·         Take a picture of yourself either at the beginning or end of the course which is the same location.

·         If you think you are in medal contention, take a picture of your watch/phone with the miles and completion time clearly displayed or send STRAVA data or similar with the time and miles. 

·         Email this to the team at run5fortherec [ at ] gmail [ dot ] com. If you are entering the parent and child categories please state who this should be linked to. 

·         Share that you have taken part with your friends and family and encourage others too as well via social media or otherwise.

For more information on this race and for details of the race route, please visit our Facebook Page, . 

All information and runner standings will be updated daily for the week of 4th-12th July, 2020 on their Facebook page as well as their Twitter Account @run5fortherec.

Amendment – Virtual Training Plan Week 3/4

To avoid a bottleneck of activities next week, we are issuing a revision to the week 3 and week 4 training plan this month. 

Revised plan:

Week 3 intervals – 3 to 5 reps of 5 mins / 3 mins jog recovery. Looking to increase pace consistently throughout the efforts. 

Week 3 tempo  – 3k effort (preparation for Imber Court next week)

Week 4 intervals – Hill session – find a reasonable gradient and length hill and run as many reps as you can in 30 minutes. Hard effort uphill, slow jog recovery down. Focus on form; driving those arms forwards and lifting the knees high. 

Week 4 tempo VIRTUAL IMBER COURT RELAYS! 3k effort.

**NOTE: Imber Court Relays 3k MUST be run between Tuesday 23rd June and Thursday 25th June in order to score. NO EXCEPTIONS**

Virtual Parkland Relays – Results

Congratulations to all 31 members who took part in the Virtual Parkland Relays last week.  Our club represented over 10% of the overall field.

Official results have now been published here

In the ladies open event, the A team finished 5th and B team came home 7th.

In vets category, our A team finished a very strong 3rd and B team 7th. 

For the men, we had 5 teams in the open category coming home 4th, 13th, 18th, 21st, and 24th.

For the vets, our men finished 3rd, 8th, 9th, and 13th.

Well done to all those who ran and hopefully next year we will return to Richmond Park. 

Virtual Imber Court Relays

Due to recent events it is of course not possible for the Imber Court relays to take place this year.

However, we are pleased to confirm that we will be hosting the 26.2 Virtual Imber Court relays and we would like to invite all of our members to take part in the event. 
Teams do not need to be decided in advance – these will be decided based on recorded times submitted. All teams will be of four people.
The following categories will be in place:

– Men’s open

– Ladies open

– Men’s veteran (over 40)

– Women’s veteran (over 35)

– Juniors school year six (age 11)  and under
– Juniors school year seven up to and including age 15
You will note that this year we are allowing juniors to participate for the first time. Please ensure that juniors are properly supervised by an adult when recording their runs!
The following rules will be in place:
– 3km to be run between 7pm on Tuesday 23 June and 7pm on Thursday 25 June;
– Runs can be run wherever you like but should start and finish in the same location;
– Runners should adhere to appropriate health and safety and social distancing rules;
– Times will be based on the “elapsed time” rather than “moving time” (this should be clearly shown on your submitted activity).
Registration and Results
Registration and results are all via Open Track. You will hopefully become used to this system when you compete in the Parkland relays the week before! Please register for the event in advance and submit your time by 8pm on Friday 26 June.
Results will be announced via a Zoom call on Monday 29 June at 8pm. Details as follows:
Topic: Imber Court Relays – Results
Time: Jun 29, 2020 08:00 PM London

Join Zoom Meeting

Meeting ID: 870 5839 2388
Password: 937497

Please let Laura Griffin know if you have any questions.


Online Strength & Conditioning training session

We have organised for a live coaching session on zoom with Nathan Bell on Tuesday 16th June at 6pm. Nathan is a Strength & Conditioning Coach and movement specialist who has been helping people restore quality movement and improve physical performance for the last 8 years.  He is also one of the coaches who operates at Surbiton Rackets & Fitness Club.

The session is focused on flexibility and core stability. The session will provide you with the top mobility and strength exercises specifically for runners, as well as how to progress and regress depending on your level. There will also be an opportunity at the end of the session to ask any questions you might have.

If you would like to reduce the chances of suffering from common running injuries and learn more about how to improve running performance by increasing strength then make sure to sign up for the session.

Here is a link to sign up for the session:


On 17 March, in line with Government and England Athletics advice, we announced the suspension of all 26.2 club training and competitive events.  This post confirms that, despite certain relaxations of Government advice, all face to face club activities currently remain suspended.  We are monitoring the changing situation and will advise on this website if the situation changes.

This has been a challenging period in so many ways, and we have missed running together.  It has, however, been great to compete in various ways through our virtual league and to meet via Zoom and Facebook for our awards ceremony and for twice-weekly club briefings.  This week we launch a new iteration of our virtual league (see below) and there is an opportunity to sign up for the virtual Parkland Relays (see link above).


Virtual League – new format

Welcome to the new 26.2 RRC virtual league schedule. This has been designed to alleviate the pressure and workload on the league organiser and will give us a simple weekly structure, rather like how the club nights were run pre-lockdown. In the same way as before, the sessions have been designed for members to run alone and share their progress with other club runners. There will again be a ladder league format competition to keep you motivated and striving to improve each week. We aim to be inclusive for all, so feel free to take the league as seriously as you wish.

Similarly to the current format, members will be required to submit their sessions each week via an online form, with the results being discussed during the 8:30pm  Wednesday night 26.2 RRC Virtual Club Zoom call.

There will be two scheduled sessions each week; an intervals session and a tempo run. This will provide runners a mix of speed sessions, hill work, and threshold based efforts. There will also be a fun activity planned each month, with more details to follow. 

It goes without saying but for every session I encourage you to build in a gentle 10-15 minute warmup, drills and strides, and end with a warmdown, as well as looking after your muscles and ligaments with a post-run stretch, at the very least focussing on the calves, quads, hamstrings, and ITB. 

The training week will run from Tuesday to Monday.

Week 1 intervals – 8 to 12 reps of 1 minute on / 1 minute off – looking for consistency in distance covered for each effort.

Week 1 tempo – Run for 26.2 minutes (26:12) – based on distance covered.

Week 2 intervals – 4 to 6 reps of 1k/ 50% jog recovery time – looking for consistency in time recorded across each effort.

Week 2 tempo – 5k effort – this will be based on % improvement versus seasons best.

Week 3 intervals – 3 to 5 reps of 5 mins / 3 mins jog recovery. Looking to increase pace consistently throughout the efforts. 

Week 3 tempo  – Adhoc (June = Imber Court Relay, July = Handicap, August = Scavenger hunt).

Week 4 intervals – Hill session – find a reasonable gradient and length hill and run as many reps as you can in 30 minutes. Hard effort uphill, slow jog recovery down. Focus on form; driving those arms forwards and lifting the knees high. 

Week 4 tempo – 10k effort OR another 5k – based on age-grading.

Points are also available for the number of days run on each week (up to a maximum of 5). 

Good luck to everyone taking part and if you have any questions please email website [ at ] [ dot ] uk

Week 9/10 Challenges

League changes

Firstly, a bit of league news for everyone … this is going to be the last 2 weeks of the virtual league in it’s current format. It has been a lot of fun setting different challenges for everyone to complete however we are looking to change how we run things going forwards. Don’t despair, we will still be setting training goals but in a slightly different way from now one. We are aiming to have a regular schedule rather than the ad-hoc challenges that have been run so far. To spice things up we are looking at how we will compete in more virtual races, relays and possibly even a grand prix like competition. Watch this space!

Week 7/8 results

If you haven’t already done so, please submit your results using this results form. Please e-mail your Strava art to website [ at ] [ dot ] uk.

Week 9/10 challenges – Tuesday 19th May – Monday 1st June

Challenge 1: 5k time trial

As we are changing league format, we want to revisit the first challenge we set and do another 5k. We will be looking at how everyone has responded to training in lockdown by comparing your age graded results with your results from launch week / week 1. Points will be awarded for 5k finish time within divisions and age graded improvement on your previous best. [GP scoring with base of 10 points each for finish time/improvement]

Challenge 2: Maximum elevation in a single run

It is time to get out for a big hill session. Whether doing a lot of hill reps or just finding one big hill to run up, we are awarding points for the most elevation from a single training session. Please submit the total elevation from a single recorded activity. There are no time/distance limits. [GP scoring with base of 10 points]

Challenge 3: Pub cricket

In pub cricket, you score “runs” by visiting pubs and counting the number of legs in the name of the pub. You have 45 minutes to run to as many pubs as possible. The rules are:

  • You have 45 minutes to visit as many pubs as possible. Please record this as a single 45 minute activity.
  • As we did with StreetO post boxes, it would be good if each pub can be recorded with a photo on your Strava run.
  • You can start and finish your pub cricket run  in different locations.
  • For each pub you visit, count the number of legs that the subject has (The Lamb scores 4, The Duke scores 2) or if there is a pub sign, you can count the number of legs shown on the sign (please provide a photo).
  • If a pub is named after something without legs and has no sign, score 1 “run”. So The Berrylands and The Royal Oak will score 1 point.
  • The subject must have legs to score extra runs, so The Druids Head scores just 1 as it is the head, not the legs that are the subject of the name.
  • You receive a maximum of 6 runs per pub (Wagon and Horses scores 6 even though 2 hourse would have 8 legs).
  • Unlike in the driving pub cricket game, you cannot be out.

Disputes will be resolved in the WhatsApp discussion group. [GP scoring with base of 10 points]

To give you some inspiration, here are the 26.2 pubs visited by Lizzie Wilson:

Surbiton's friendly running club. Open to runners of all standards, fast or slow. We participate in local races of all distances.