Category Archives: Training Sessions

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

Track Session 7.15 for 7.30pm Wednesday 29 May

Preparing for the Club Mile

Next Wednesday’s track session is just a week before the Club Mile championship at the Harrier Centre.  So we 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.  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 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.

This month, targeting the mile, we will be doing 2×200, 6x400m, 2×200 (or 6 x400m for the less experienced) with recoveries 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 £2.80.

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

Monday night run in Richmond Park

Over Summer months we take the opportunity to run in Richmond Park on the first Monday of the month. The runs start from Ham Gate in May and September (remember to park outside the park gates in these months) and Kingston gate car park in June, July and August. Meet at 7pm for a 7:15pm start to the run. Runs of various distances and paces will be offered as normal on a Monday night.

Note: I’ve heard from several sources that Kingston Gate will closed to vehicles for the next week, therefore ensure you allow enough time to plan an alternative route to Ham Gate should you wish to drive.

Track Session 7.15 for 7.30pm Wednesday 24 April

Preparing for the Club Mile

The Club Mile championship at the Harrier Centre is just six weeks away, on 5 June.  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 £2.80 (a small increase on last season).

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

Track 7.15 for 7.30pm next Wednesday 27 March

Next Wednesday (27 March) is our regular track session.  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.

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.

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 £2.70.

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

David Pimm