Running Schedule

Night

Focus

Description

Monday

6:40

Morrisons

Hill work

Speed work

Paced groups – alternating hills one week and speed the next (see calendar)
Monday

6:40

Oakengates Track

Coached track session Kim and Fiona will put you through your paces – open to all abilities. Every other week – see calendar. Cost £2 to cover track fees

 

Wednesday

6:45

Morrisons

Distance Paced groups
*First Wednesday of the month 10-mile run All groups run the 10-mile route which has a 6 mile cut off point.
Friday

6:15

Morrisons

Social run  One mixed pace group running 3-5 miles. Looping is essential to keep the group together.

 

We operate groups based on pacing – *Please be aware that we loop when we run – if you are faster than the other runners, then you will be running further than the advertised distance.

Running groups

        Pace       minutes per mile         5k time
Group 1 Faster than 8:30 Less than 26:35
Group 2 8:30 to 9:30 26:35 to 29:45
Group 3 9:30 to 10:30 29:45 to 32:55
Group 4 10:30 or slower 32:55 or more
Group 4a Any pace *
Group 5 Any Pace *

 

Running Guidance

  • All runners to wear Hi-Viz clothing whilst nights are dark.  Please consider when you finish your run, if its still dark, then Hi-Viz to be worn
  • Only one ear piece to be worn if you are listening to music, so you can hear advice from the run leaders and for traffic
  • Please loop.  The faster runners please loop when the run leader advises, and continue around the back of the group, this ensures run leaders can maintain safety of all runners at the front and back.