Category Archives: Training Sessions

EA Coaching Wednesday 7.00pm 11 December

Following a great coaching session with Tom Craggs, England coach last week, we have the second of three sessions  on Wednesday week (11 December). Now that we have seen the sessions in action, we have changed the location of next week’s session which will now take place at the Poole Road athletics track in Ewell, just as the last one.  This will be so much more effective for Tom to manage the session and to be able to interact with everyone as they run.  Please note that this is different from the original plan and post to the website.

The Poole Road athletics track in Ewell, otherwise known as the Harrier Centre or King George V recreation ground, 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 arrive at the track at 7.00 pm ready to start. Tom will lead the warm up so there is no need to warm up in advance of the session. Bring clothing for the warm-up and warm-down and for during the Q & A session at the end of training session. The entry fee is £2.80.

Please be considerate of other track users; other local running clubs will also be training there that evening (for their Christmas special!).

The focus is on practical sessions and advice with 3 organised sessions spread over a 12 week period focused towards developing Half/Marathon fitness and each sees us completing running specific warm up, main session and cool down. The sessions are opportunities to experience different types of training sessions, warm up and cool downs but also give an informal opportunity for Q&As and sharing of training advice and ideas.

Track Session with Tom Craggs from England Athletics

This Wednesday’s track session will form the first of three England Athletics coach-led sessions with Tom Craggs.  Tom has sent over some information ahead of the session:

>>> 26-2 RRC Club Run Training Session Details <<<

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 arrive at the track at 7.00 pm ready to start. Tom will lead the warm up so there is no need to warm up in advance of the session. Bring clothing for the warm-up and warm-down and for during the Q & A session at the end of training session. The entry fee is £2.80.

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

The focus is on practical sessions and advice with 3 organised sessions spread over a 12 week period focused towards developing Half/Marathon fitness and each will see us completing running specific warm up, main session and cool down. The sessions are opportunities to experience different types of training sessions, warm up and cool downs but also give an informal opportunity for Q&As and sharing of training advice and ideas.

More details of the training session can be found in this document:

>>> 26-2 RRC Club Run Training Session Details <<<

If you haven’t signed up yet and want to join the session please visit the sign up sheet to register your interest.

Track Session 7.15 for 7.30pm Wednesday 30 October

Next Wednesday is our regular track session, with the exhilaration of running faster than we do in any other training session.

Track sessions provide a focussed speed session that works wonders for improving speeds over all distances.  If you have never done track before, do not be put off; bring some friends of a similar speed  to challenge one another.

We will be doing the popular ‘pyramid’ session building from short (200m) up to mid distance (800m) and back down.  There will be groups running at different speeds designed so that this works for all our runners.

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 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 clothing for the warm-up and warm-down.  The entry fee is £2.80.

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

Zero to Half Marathon Hero!

Want to run your first half marathon? 

Want to improve your half marathon time?

If the answer is yes then our “Zero to Half Marathon Hero” training group could be for you. Club member James Walsh is launching the training group. If you are interested you will be able to:

  • Meet once a week for a group run on a Wednesday 
  • Able to run at least three times a week as part of a structured training plan created by James

Our target race is the Farnborough half on the 26th January. 

The Wednesday sessions will comprise of a group run focussed on a specific training session which will include ‘the easy run’, ‘threshold running’, and intervals. Following the group run, we will go over some running ‘theory’ (in a nearby pub!). At the moment the group meet at The Swan pub in Hampton Wick just over the Kingston Bridge.  During general Wednesday club runs that are focussed on intervals, track sessions, and hills we would encourage “Zero to Half Marathon Hero” runners to participate and James will incorporate those into your plans for that week. 

If you are interested in the training group please contact James Walsh please click here to send him an email or alternatively contact him via the Facebook group ‘We is Runners’. 

England Athletics Coached Sessions

The club has been lucky enough to secure three coached sessions with a leading England Athletics Coach. Tom Craggs is an England National Team coach and coaches a number of Great Britain elite athletes including Tracy Barlow – winner of the recent Richmond Half marathon.

Tom will be leading three sessions with the club over the coming months. These sessions will be designed to assist those looking to increase their speed at or build up to the longer distances and will be particularly useful for those targeting a spring marathon or half marathon – although all are welcome. The sessions will take place on the following dates (at 7pm)

  • 27th November (at the Harrier Centre/ Pool Road Track)
  • 11th December (at the club)
  • 29th January (at the track)

The sessions are free of charge and an excellent perk of our EA membership. You’ll just need to pay your track entry fee as usual for the November and January sessions.

A sign-up is available here:

>>> EA Coached Sessions Sign-up <<<

Please do register your interest so we know how many people to expect. Tom will be circulating an information sheet in advance of the sessions but if you have any questions in the mean time please contact Laura Hooke

Track Session 7.15 for 7.30pm Wednesday 25 September 2019

Next Wednesday is our regular track session.  This is the final of four interval sessions focussing on improving our 5k times (see post of 22 August).  We will be running 1,2 and 3 minute intervals followed by 1,2 and 3 minutes recovery respectively, and then repeating this sequence for a total of three times (ie:1,2,3,1,2,3,1,2,3 minutes for a total of 18 minutes in the ‘red zone’).  I plan to be blowing a whistle to indicate when reps start and finish.

Track sessions provide a focussed speed session that works wonders for improving speeds over all distances.  If you have never done track before, do not be put off; bring some friends of a similar speed to you to challenge one another.  Come and see whether you enjoy the thrill of running faster than we do at any other time in our training!

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 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 clothing for the warm-up and warm-down.  The entry fee is £2.80.

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

Improving your 5k times

Our next club Grand Prix event (5k) will be held at a Parkrun (Northala Fields on 21 September) and is open to any club member registered with Parkrun.  With this in mind, Captain Ali initiated an intervals programme two weeks ago and we will use next week’s track session (see below) to take this to the next stage.  If you get the chance before then, have a go on your own at some one minute hard, one minute recovery running (say 10 of these).  At the track session we will move this on to two minutes hard, two minutes recovery.  There is a third stage that we will aim to fit in before Northala, but view Northala as a staging post towards some great improvements in your 5k times.

The various intervals sessions that the club organises each month (hills, track and intervals) are all designed to improve speeds.  As well as the obvious benefit of getting your body used to moving at a faster pace, there is some science behind this (which is entirely beyond me):  intervals training is generally reckoned to be one of the best ways to increase your VO2 max, which is the amount of Oxygen that your cardiovascular system is capable of delivering to your muscles.  It also likely that intervals training increases your lactate threshold: the maximum amount of ‘waste’ (lactic acid) created by your muscles that your body is capable of dealing with.  You can see why these improvements might be good for your speed. 

The idea of intervals is that shorter amounts of time are spent pushing these limits by running in the ‘red zone’ (ie very challenging effort levels, certainly faster than you can chat at).  You then give your body a chance to recover before repeating the effort.

But forget the science and do join us in the programme.

Track Session 7.15 for 7.30pm Wednesday 28 August 2019

Next Wednesday is our regular track session.  Focussing on improving our 5k times (see post above), we will be running 6x2minute intervals each followed by 2 minutes recovery.  I plan to be blowing a whistle to indicate when reps start and finish.

 If you have never done track before, do not be put off; bring some friends of a similar speed to you to challenge one another.  Come and see whether you enjoy the thrill of running faster than we do at any other time in our training!

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 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 clothing for the warm-up and warm-down and water in the likely heat.  The entry fee is £2.80.

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

Track Session 7.15 for 7.30pm Wednesday 31 July

Next Wednesday is our regular track session.  We will be running varying numbers of 400m reps in groups depending on your ability .

Track sessions provide a focussed speed session that works wonders for improving speeds over all distances.  If you have never done track before, do not be put off; bring some friends of a similar speed to you and we will run separate groups for differing speeds.  Come and see whether you enjoy the thrill of running faster than we do at any other time in our training!

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 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 clothing for the warm-up and warm-down and water in this likely heat.  The entry fee is £2.80.

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 26 June

Next Wednesday is our regular track session and we will be running the popular ‘pyramid’ session:  400, 600, 800, 800, 600, 400, with recovery between each.  These reps are slightly longer than in our usual pyramid session (omitting 200s), but there are less of them – totalling about the same distance.  This is because some of us will have raced in the club’s Imber Court relays the night before. 

Track sessions provide a focussed speed session that works wonders for improving speeds over all distances.  If you have never done track before, do not be put off; bring some friends of a similar speed to you and we will run separate groups for differing speeds.  We will shorten the session for less experienced runners.  Come and see whether you enjoy the thrill of running faster than we do at any other time in our training!

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 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 £2.80.

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

David Pimm