Category Archives: Training Sessions

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

Track session 7.15 for 7.30pm, Wednesday 27 February 2019

Wednesday is our monthly track session.  Track sessions provide a focussed speed session that works wonders for improving times over all distances.  As many of us are at present training for longer distances, this month will again be longer reps, this time 600m with six, seven or eight reps, depending on your fitness level.  Recovery will be a 200m jog between reps.  There will be groups running at different speeds designed so that this works for all our runners, so do encourage runners of your speed to join you.

The session 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.  The entry is £2.70.   Do bring warm clothing for before and after.

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 30 January 2019

Next Wednesday is our monthly track session.  Running short, faster intervals in a speed session is an important part of our overall training programme, building endurance and speed.  Bearing in mind that we are in marathon and half marathon training season, this week’s session will feature 5x800m with 400m recovery jog between.  (The fastest group might prefer to run 6 reps, and the slowest group 4 reps).  Provided we have the runners, there will be groups for all different speeds, so do come along even if you have not tried this before.

The session 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.

Do bring warm clothing for before and after and perhaps waterproofing.

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.  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 28 November 2018

Next Wednesday is our monthly track session.  Running short, faster intervals in a speed session is an important part of our overall training programme, building endurance and speed.  There is a tradition in the running world of running  ‘paarlauf’ (pair run) in the build up to Christmas.  So do bring along your Santa hats or other (early) festive attire!  There will be pairs to match all abilities and we will each run 7 or 8 intervals of 600m, interspersed with a 200m recovery timed to match your partner’s 600m.

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.

Do bring warm clothing for before and after and perhaps waterproofing – and encourage others of  similar speed to come along so that we all have suitable partners.

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.  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 31 October

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.  The entry is £2.70.

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 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