Club Run Leader Sessions

Our Club Run Leader Sessions are designed for all ages and abilities and aim to help improve your running technique, speed and fitness. Our sessions take place twice a week, every Tuesday and Thursday evening, meeting at the rear of the Leisure Centre, or at the iCon building during the summer months.

 

The sessions vary from Hill Repeats, Intervals, Paced Groups and more and are organised by our qualified run leaders, with a pre-planned route around Daventry and approximately 4 - 6 miles.

 

Also, every Thursday, Lizette is providing a coached training session, working with a different paced group each week with a more focused session. Lizette's sessions throughout November are as follows:

•  7th Nov – Sprint Session with Group 6

•  14th Nov – Sprint Session with Group 5

•  21st Nov – Sprint Session with Group 4

•  28th Nov – Sprint Session with Group 3

November 2019

Some of our Club Run Leader Sessions involve running in a group of similar paced runners. Groups are numbered from 1 to 6 with Group 1 being 7 minute miles or faster, through to Group 6 being 11 minute miles or above. If you are new to the club and are unsure about which group to go with, please speak to the run leader before the session. If at any time you find yourself struggling to keep up with your group during the run, you are welcome to drop back to the next group, however we must insist that you do not run faster than your specified pace, as we don't want groups getting separated or any runner's getting left on their own.

Below is a brief overview of the sessions for the next month. Exact details, including a map of the route will be posted on our Facebook group prior to each session.

Paul McColm

Tuesday 5th Nov

You will be partnered up with another runner and you will run opposite directions around a pre-planned route. When you meet, you will high five each other and then turn around and head back the way you came.

Meet and Retreat

Wayne Byles

Thursday 14th Nov

The dreaded hill repeats are exactly what you think – running up and down hills, with the effort concentrated on the uphill and recovery on the way back down. This is ideal for building muscle strength.

Hill Repeats – Groups 4,5,6

Paul McColm

Tuesday 26th Nov

You will set off a long a pre-planned route, running for exactly 22 minutes, before stopping for a 2 minute recovery. You will then head back in the direction you came, aiming to make in home within 20 minutes.

22, 2, 20 Run

Wayne Byles

Wednesday 6th Nov

Interval sessions involve short periods of intense, fast running followed by a longer period at a slower pace to recover – great for building up your fitness, improving your recovery time and burning fat.

Track Session – Intervals

Daniel Clarke

Thursday 14th Nov

Long runs are an essential part of training, helping increase your aerobic capacity as well as your muscle strength and endurance. This session will be a longer route than usual and may start earlier.

Long Run – Groups 1,2,3

Daniel Clarke

Thursday 28th Nov

Long runs are an essential part of training, helping increase your aerobic capacity as well as your muscle strength and endurance. This session will be a longer route than usual and may start earlier.

Long Run – Groups 4,5,6

Louise Balloch

Thursday 7th Nov

You will be partnered up with another runner and you will run opposite directions around a pre-planned route. When you meet, you will high five each other and then turn around and head back the way you came.

Meet and Retreat

Paige Hobbs

Tuesday 19th Nov

Unlike intervals, where you stop or walk for recovery, Fartlek is continuous running at varying speeds. The idea is to increase your effort for a period and then drop back down to your usual pace.

Fartlek Session

Wayne Byles

Thursday 28th Nov

The dreaded hill repeats are exactly what you think – running up and down hills, with the effort concentrated on the uphill and recovery on the way back down. This is ideal for building muscle strength.

Hill Repeats – Groups 1,2,3

Neil Wills

Tuesday 12th Nov

We are segment hunting. This run gives you a chance to chase down those segment crowns, but with a slight twist. We will pick up the pace between miles 3 and 4 making it a fast finale!

The Last Mile Finale

Louise Balloch

Thursday 21st Nov

A really fun session for all abilities. You will be split into equal paced groups and will take it in turns to run a section or loop of a course as quick as you can, before passing the baton to your team mate.

Relays

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