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Southwell Running Club Banner Flag

Southwell Running Club Banner Flag

Southwell Running Club Banner Flag

Southwell Running Club Banner Flag

Southwell Running Club Banner Flag

 

Training Sessions

Regular training sessions are held on Tuesday and Thursday evenings, both lasting for about one hour starting promptly at 6:45 pm and beginning from Southwell Leisure Centre, Nottingham Road.

Location Map.

To take part in the sessions a runner will need to be confident that they can run at least 5 km.

 

On Saturday mornings two runs are now organised, a slow group for beginners (or members recovering from injury),   and a second group for the intermediate and faster runners.

The courses are based at a variety of locations within the vicinity of Southwell, with both runs starting from the same point at 9:00 am

Click on the relevant link Tuesday, Thursday or Saturday for further details.
 

A Guide for Session Leaders

General

  • Reflective vests to be worn from 1st October to 31st March
  • Use well lit areas during the winter months
  • Abide by the Highway Code and be aware of other road users and pedestrians etc.
  • When running on roads, face oncoming traffic and use pavements whenever possible
  • Send faster runners off first on busy roads to avoid unnecessary overtaking and straying off
  • Do not collect on corners or at junctions
  • Off road areas should be free from potholes and dangerous obstacles and not encroach on private land
  • Ensure you have a "Whipper-in" to look after runners at the back
  • Start promptly and try to keep the session as close to 1 hour as possible.

Training Routines

Ideally the expectations of each runner should reflect individual ability, so that every training exercise / run is completed at about the same time by all.

To try to achieve this:

  • In repetitions or pyramids in which the slower runners do fewer than the faster ones
  • In common 'efforts' use cascading to keep members together
  • Consider setting different effoerts from the same start point for groups of runners of different abilities
  • In longer efforts or "going through gears" use different routes so that we all finish together
  • Use fast runners with slower pairings when appropriate
  • If the end of the session involves running back to the Centre, the distance should be such that this takes no more than ten minutes
  • In order to keep the club together during this final effort you could:
    • Get the faster runners to periodically double back
    • Use different routes of different distances for fast, medium and slow groups
    • Get the faster runners to do a few more efforts before leaving

 

 

Tuesday Sessions

Please note that Tuesday is the primary midweek training session  and any prospective new member should  initially  attend  one of these  sessions.

Below is a list of the Tuesday training sessions along with the leader and a whipper in.                                                
Also there is a description of the type of training that each session will focus on.

If either the leader or whipper in cannot make their session, please endeavour to arrange a swap.

  July 2018

Date
Leader
Whipper In
Session
03 July
Paul Grogan
Peter Lambarth
Hills
10 July
Dan Wheat
David Fowler
Intervals - medium distance reps
17 July
River Relays at Caythorpe Cricket Club
24 July
Penny Durance
Lisa Morris-Fowler
Timed/Paced run/Tempo
31 July
Brendan Parkinson
Michelle Hall
Intervals - short distance reps

  August 2018
 
Date
Leader
Whipper In
Session
07 August
Steve Hargrave
Terri Lynch
Hills
14 August
Bruce Danby
Barbara Garrett
Intervals - medium distance reps
21 August
Paul Orton
Loraine Fozzard
Timed/Paced run/Tempo
28 August
Heidi Harris
Barbara Garrett
Intervals - short distance reps

  September 2018

Date
Leader
Whipper In
Session
04 September
Katy Simpson
Liz Rogers Hills
11 September
Dan Wheat
Dick Durance
Intervals - medium distance reps
18 September
Paul Grogan
Ben Parker
Timed/Paced run/Tempo
25 September
Penny Durance
Peter Lambarth
Intervals - short distance reps

Thursday Sessions


The Thursday session is based on two seasonal circuits called "The Summer Route" and "The Winter Route".  The principle was designed by Peter Cowley and consists of a basic 5 mile route with extra loops added on to give longer runs.

The Summer Route is a continuous run starting from Southwell Leisure Centre and finishing at the top of Trinity Road. Runners can choose from 5 miles, 6 miles or 7 miles.

The Winter Route is a continuous run starting and finishing at Southwell Leisure Centre.  Runners can choose from 5 miles, 6 miles, 7 miles and 8 miles.

The 7 mile course is identical to the 8 mile except:

1) Norwood Gardens loop is only run once

2)  The Petrol Station loop is only run once

3) At the end return from Westgate directly by Nottingham Road

  Another more challenging route has also been devised, starting and finishing at Southwell Leisure Centre.
  It is 7 miles long but can be shortened by missing out all (or some) of the left hand loop.
  In Winter time this run will require a headtorch.

Runners tend to divide into small subgroups depending on ability and the length of run they wish to do.

Please note that the route(s) offered will be decided on the night as dictated by numbers and ability.

Also note that there will be no club run on the last Thursday of the Summer months (29 June, 27 July and 31 August).

Instead a social 'pub' run of about 5/6 miles is being organised:

29 June - Gone!
27th July – Epperstone, The Cross Keys NG14 6AD (Leader – Liz Butcher/Michelle Hall)
31st Aug – Caunton, The Plough Inn NG23 6AB  (Leader – Paul Grogan)

Maps can be viewed and copied if desired via the links below.

5 mile summer course     6 mile summer course     7 mile summer course  

7 mile course new (headtorch run)

5 mile winter course       6 mile winter course        8 mile winter course  

  




 

Saturday Sessions

All groups meet at the location detailed in the diary below but the routes are of different lengths. The aim is for everyone to finish at approximately the same time, after 60 to 70 minutes.

All runs will start at 9:00am unless otherwise specified.


  July 2018

Date
Location & Parking
Group Leader
07 July
East Bridgford, Kneeton Road near old pub site
 or Park Run at Colwick Park
Michelle Hall
14 July
Blidworth Bottoms, Longdale Lane Car Park
NG14 6PX
Barbara Garrett
21 July
Farnsfield, The Lion Pub Car Park
Helen Jones
28 July
Upton, Cross Keys Pub Car Park
Peter Lambarth

  August 2018

Date
Location & Parking
Group Leader
04 August
Rolleston, Lay-by near Church
or Park Run at Clumber Park
Julie Stafford
11 August
Bulcote, Side Road just after the Church
Brendan Parkinson
18 August
Woodborough, Village Hall
Roy Crashley
25 August
Lowdham, Gunthorpe Road
Ben Parker

  September 2018

Date
Location & Parking
Group Leader
01 September
SRC Grand Prix - Park Run at Sherwood Pines N/A














   NB To access a Park Run, you will need to register online beforehand:     https://www.parkrun.org.uk/register/



 
 

 

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