Category Archives: Training Sessions

Street Orienteering – Wednesday 6th June

With the annual competition restricting our access to the tennis club next week we are going to be doing a different activity from a different venue. We will be doing a StreetO (Street Orienteering) evening from the Victoria pub in Surbiton.

This event is open to the whole club. You will have up to 60 minutes to run as far as you like visiting as many markers on a map as possible. The navigation uses a line map of Surbiton so is simple. If you are worried about distance or navigation you can run with others and can keep to a short and simple route.

Race HQ

The race will be based at The Victoria, 28 Victoria Road, Surbiton KT6 4JT. We will have an area in the beer garden where we will co-ordinate the race from. Results will be announced shortly after all competitors return.

LOCATION Surbiton
ADDRESS The Victoria, 28 Victoria Road, KT6 4JT
LATITUDE/LONGITUDE 51.3921, -0.3069
OS GRID REFERENCE TQ179673
MAPS Google MapsOpenStreetMap

Race Details

REGISTRATION Between 1900 and 1915
START TIMES Between 1915 and 1930

The Street-O format has clues located at various points on a map. You have 60 minutes to visit as many of these as possible, in any order, and return to the finish. You may return early if you wish.

You can take part as a single runner or in groups of up to three people. Everyone in the group must stay together at all times.

This guide provides general information about street orienteering (details from South London Orienteers).

Don’t forget to bring a pen to write down your answers to the clues as you go around and a watch so that you aren’t late back!

Track Session 7.15 for 7.30pm Wednesday 23 May

Preparing for the Club Mile

The Club Mile championship at the Harrier Centre is just four weeks away.  So next Wednesday’s track session will focus on training for the shorter distances.  If you have never done track before, do not be put off; we will run separate groups for differing speeds.

The track session will 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.

Track sessions provide a focussed speed session that works wonders for improving speeds over all distances, and offer the exhilaration of running faster than we do at any other time. 

This month, targeting the mile, we will be doing 8x400m (or 7x400m for the less experienced) with 200m recovery between each rep.

Please arrive at the track around 7.15pm to complete a gentle warm up (eg two or three times jogging around 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 some water if it is hot.  The entry fee is £2.70 but best to bring £3.00 to be sure.

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

David Pimm

Track Session 7.15 for 7.30pm Wednesday 25 April – Getting ready for the Club Mile

25 April, Wednesday week, is our next regular track session.  This will be held 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.

With evenings drawing out and hopefully warming up, our attention turns to preparing for the club mile on 13 June.  But track sessions provide a focussed speed session that works wonders for improving speeds over all distances, even if you are not planning to compete over the mile. 

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 designed so that this works for all our runners.

Please arrive at the track around 7.15pm to complete a gentle warm up (eg two or three times jogging around 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 some water if it is hot.  The entry fee has just gone up slightly – I think to £2.70 but best to bring £3.00 to be sure.

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

David Pimm

Track 7.15 for 7.30pm next Wednesday 28 March

Next Wednesday (28 March) is our regular track session.  This will be held 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.

Track sessions provide a focussed speed session that works wonders for improving speeds over all distances.  Many of us are at present training for longer distances, so this month will be a 600m (for our novice runners) or 800m reps session with four, five or six reps, depending on your fitness level.  Recovery will be a 200m or 400m jog between reps.  There will be groups running at different speeds designed so that this works for all our runners.

If, like me however, you are racing the Maidenhead 10 miles on Good Friday, you may prefer to join me in a shorter session.  I am planning on just 3x800m and 1 x400m to ‘sharpen up’ for Friday’s race rather than wear myself out!

Please arrive at the track around 7.15pm to complete a gentle warm up (eg two or three times jogging around 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 £2.60.

Please be considerate of other track users; I am not quite sure which other clubs will be training there that evening.

David Pimm

Track session on Wednesday

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.

 

David Pimm

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