Category Archives: Training Sessions

Track Session 7.15 for 7.30pm Wednesday 26 September

The next Grand Prix event is the Club 3,000m track race at the Harrier Centre on Wednesday 10 October.  This makes next Wednesday’s track session a must do training event.  With this in mind, the session will be 5 or 6x600m with 200m recovery. There will be groups running at different speeds designed so that this works for all our runners.  This month’s session will be led by Steve Ramek.

It 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, so this is targeted at all runners, even if you have never run on a track before. 

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 an extra layer for the warm-up and warm-down and some water if it is hot.  The entry is £2.70.

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 August

Next Wednesday is our regular track session, with the exhilaration of running faster than we do in any other training 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, so this is targeted at all runners, even if you have never run on a track before. 

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.

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 an extra layer for the warm-up and warm-down and some water if it is hot.  The entry 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

Training runs Wednesday 8 August 2018

As an experiment, will be running an intervals session on Wednesday 8 August, rather than the long run publicised on the club calendar.

Speedwork is a critical part of our training programme if we want to improve speed, and this will be ideally suited to those running the Wimbledon 5k Dash this coming Sunday.

On this occasion we will be running 4,5 or 6 1/2  mile reps around a loop on pavements in Berrylands (Raeburn, Greenfield, Grand and Elmbridge Avenues).   We meet at the club house at the usual time and then jog a short distance to the start.

There will be groups running at different speeds, hopefully  to suit all comers.

David Pimm

Track Session 7.15 for 7.30pm Wednesday 25 July

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.

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

This month, targeting improvements to handicap and 5k times, we will be doing 8x400m (or 7x400m for the less experienced) with 200m recovery between each rep.

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 an extra layer 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

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