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

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. 
If you cannot make your session, please endeavour to arrange a swap.
If the leader needs a "whipper-in", one will be nominated on the night.

  March 2018

Date
Leader
Whipper In
06 March
Dan Wheat
David Fowler
13 March
Penny Durance
Lisa Morris-Fowler
20 March
Brendan Parkinson
Michelle Hall
27 March
Steve Hargrave
Terri Lynch

  April 2018

Date
Leader
Whipper In
03 April
Bruce Danby
Barbara Garrett
10 April
Paul Grogan
Loraine Fozzard
17 April
Heidi Harris
Barbara Garrett
24 April
Katy Simpson
Liz Rogers

  May 2018

Date
Leader
Whipper In
01 May
Dan Wheat
Dick Durance
08 May
Paul Orton
Ben Parker
15 May
Penny Durance
Peter Lambarth
22 May
Brendan Parkinson
David Fowler
29 May
Steve Hargrave
Lisa Morris-Fowler

  June 2018

Date
Leader
Whipper In
05 June
Bruce Danby
Michelle Hall
12 June
Paul Grogan
Terri Lynch
19 June
Heidi Harris
Barbara Garrett
26 June
Katy Simpson
Loraine Fozzard

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.


   March 2018

Date
Location & Parking
Group Leader
03 March
Kirklington, Picnic Site
Barbara Garrett or Helen Jones
10 March
Bulcote, Lay by opposite Church
or Park Run at Newark 
Brendan Parkinson
17 March
Rolleston, by the Church
Julie Stafford
24 March
Kelham, Kelham Hall Car Park
Barbara Garrett
31 March
Southwell, Leisure Centre
Penny Durance

   April 2018

Date
Location & Parking
Group Leader
07 April
Farnsfield, The Lion Car Park
Helen Jones
14 April
Maplebeck, Viewpoint outside Village
Barbara Garrett
21 April
Hexgrave Park (League Race Trial)
Paul Orton
28 April
Lowdham, Just past the Station
or Park Run at Sherwood Pines
Ben Parker

   May 2018

Date
Location & Parking
Group Leader
05 May
Halam, Pub Car Park
Dick Durance
12 May
Lambley, The Lambley Pub Car Park
Roy Crashley
19 May
Caunton, Caunton Beck Car Park
Loraine Fozzard
26 May
Bleasby, Waggon and Horses Car Park
Peter Hunt

  June 2018

Date
Location & Parking
Group Leader
02 June
Park Run at Gedling Country Park















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



 
 

 

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