Category Archives: Training Sessions

Club running

Following successful runs in groups of up to six last week, we will again be running next week:

  • on Monday 10 August 7.00pm Richmond Park – Kingston Gate (details as last week below)
  • on Wednesday 12 August 7.00pm Elmbridge Fields – end of Raeburn Avenue (details as last week below).  Weather permitting, some members will retire to the Berrylands garden after.

Please read ‘Restricted return to club running – general principles’ below before joining us.

We look forward to more delightful runs in the evening sunshine.

Restricted return to club running – general principles

Thank you for sharing your views overwhelmingly in support of re-starting club training in compliance with relevant guidelines.  We are delighted to announce a restricted return to club training 7.00pm on Monday and Wednesday evenings for those who wish to do so (see separate posts for location etc).

  • Many of us enjoy running with others and most will achieve higher standards of fitness from running in a club.  Some need this motivation to get out running at all
  • The operation of the club therefore contributes to health and wellbeing in the local community.

We are aiming to be as inclusive as possible – to permit every member of 26.2 who wants to run to do so with a group of up to 6 runners of similar speed.  In the interests of our members’ health and that of others we meet, and of restricting the transmission of COVID in the community, we must ensure that we comply fully with government and England Athletics guidelines https://www.englandathletics.org/.  We ask you to take these procedures very seriously, as well as enjoying your running.  Our COVID co-ordinator is David Pimm, who can be contacted on: chairman [ at ] 26point2.co [ dot ] uk.

  • DO go to the loo and wash your hands thoroughly before you leave home and when you arrive back
  • DO arrive ready to run
  • DO arrive promptly, shortly before the start time and depart soon after finishing
  • DO avoid at any point before, during or after running being in a group of more than six
  • DO maintain 2m distance from all other runners or park users wherever possible
  • DO give your name to your run leader
  • DO avoid touching communal surfaces
  • DO avoid shouting
  • Be considerate of other park users
  • If using public transport, follow appropriate guidance
  • DO NOT join us on the night if you or a member of your household is displaying symptoms (high temperature; new, continuous cough; loss of, or change to, sense of smell or taste), or has done so in the last 10 days, or you are required to isolate for health reasons or because of notification from NHS Test and Trace
  • DO NOT join us if you are required by Government guidance to quarantine following travel overseas
  • Runners participate at their own risk and are responsible for complying with Government guidance
  • Under 18s should be accompanied by an adult from their household.

Details may need to change.  Please check with this website for the latest position before setting out for a club run.

For those not wishing to join at this stage, see the club virtual training plan button above.

Richmond Park – Monday evenings 7.00pm from 3 August 2020

In this initial phase of a return to club running, we will run on Monday evenings from the grass just across the perimeter road (Broomfield Hill) from the Kingston Gate Car Park of Richmond Park.  You can currently only gain vehicular access by entering at the Kingston Gate.  Please be prompt so that groups can to set off at 7.05pm.  Please gather in a group of no more than 6 runners, identifying a run leader/group of suitable speed for you to be comfortable.  We expect to have groups covering all speeds and running distances from about 3 or 4 to 6 or 7 miles.  Keep 2m apart, and be ready to split into two groups if needed to keep numbers six or less at all times.

Read Restricted return to club running – general principles above before joining us

Elmbridge fields – Wednesday evenings 7.00pm from 5 August 2020

In this initial phase of a return to club running, we will run on Wednesday evenings from the grass (Elmbridge Fields) by the roundabout at the end Raeburn Avenue (junction with Surbiton Hill Park and Elmbridge Avenue).  Please be prompt so that groups can set off at 7.05pm.  Please gather on the grass in a group of no more than 6 runners, identifying a run leader/group of suitable speed for you to be comfortable.  We expect to have groups covering all speeds and running distances from about 3 or 4 to 6 or 7 miles (we may experiment with intervals or other styles of training in future weeks).  Keep 2m apart, and be ready to split into two groups if needed to keep numbers six or less at all times.

This venue may change at short notice.  Check this website before setting off.

Read Restricted return to club running – general principles above before joining us

Second pilot training run

I will be leading another training session in Alexandra Recreation Ground at 7.00pm next Wednesday 29 July as a second pilot for developing club training runs that are compliant with England Athletics COVID-19 rules.  To comply, I must be joined by no more than five other runners and we will run a minimum of two metres apart (the aim will be for more than 2m).  If you would like to join me please  go to the Facebook page 26.2 RRC – We is Runners (members only)  and reply to my post.  There is still time to sign up for Monday’s first pilot.  Make sure you go to the right post for the session you would like to join.  I will finalise our list of participants on a first come first served basis.  This will be a reps session for ANY SPEED: 8 to 12 reps of 1 minute on / 1 minute off.  We will meet at 7.00pm by the Cricket Pavilion (alongside King Charles Road) keeping at least 2m apart as you meet.  Please complete your own warm up before you arrive (perhaps one mile at a slow pace to arrive at the rec for 7.00pm).  The session will include a more formal warm up starting at 7.05pm.

For further dos and dont’s before you arrive, please see the post below (Pilot training run).

Pilot training run

I will be leading a training session in Richmond Park at 7.00pm next Monday 27 July as a pilot for developing club training runs that are compliant with England Athletics COVID-19 rules.  To comply, I must be joined by no more than five other runners and we will run a minimum of two metres apart.  If you would like to join me please go to the Facebook page 26.2 RRC – We is Runners (members only)  and reply to my post.  I will finalise our list of participants on a first come first served basis.  The run will be approximately 6 miles (all within the perimeter road), off-road and quite hilly.  I plan on running at about 8:30 minutes per mile pace.  We will meet at 7.00pm on the grass just across the perimeter road (Broomfield Hill) from the Kingston Gate Car Park keeping at least 2m apart.  You can currently only gain vehicular access by entering at the Kingston gate.  Please be prompt as I plan to set off at 7.05pm.

Important further information for those participating in pilot run;

  • DO go to the loo and wash your hands thoroughly before you leave home and when you arrive back
  • DO arrive ready to run
  • DO avoid touching communal surfaces.
  • Be considerate of other park users.
  • If using public transport, follow appropriate guidance.
  • DO NOT join us on the night if you or a member of your household is displaying symptoms (high temperature; new, continuous cough; loss of, or change to, sense of smell or taste), or you are required to isolate for health reasons or because of notification from NHS Test and Trace.
  • DO NOT come along if your participation has not been confirmed (on We is runners).  You cannot be allowed to run if numbers exceed six runners
  • Runners join me at their own risk and are responsible for complying with Government guidance.
  • Under 18s should be accompanied by an adult from their household.

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 Training Plan – June 2020

You can see the results/challenges from the league run during the first 10 weeks of lockdown here:  Virtual Race League

Welcome to the new 26.2 RRC virtual training plan. This has been designed to continue our virtual training using a simple weekly structure, rather like how the club nights were run pre-lockdown. The sessions have been designed for members to run alone and share their progress with other club runners. We aim to be inclusive for all, so feel free to take the league as seriously as you wish.

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  – 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.

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 ] 26point2.co [ dot ] uk

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:

https://www.eventbrite.co.uk/e/stretch-strengthen-for-runners-free-practical-session-tickets-107583051804