The club meets on Thursday evenings as its main club night and, after a coach led dynamic warm up, offers various groups to join in with to suit your ability. On Tuesdays there is also a course for beginners, which starts a new group every few months, a 5K group and a 30 minutes efforts session.
The idea of having groups at different levels means that you can join in at a level that suits you. But the general idea is that, for new or improving runners, you can move up the groups until you reach your natural level.
It also means that for runners returning from injury or illness they can rejoin at a slower pace and move up again as they recover their form.
Thursday is the main club night where we meet inside the Sports Centre in the Filnore Suite. (See also “where we meet“.) Tea / squash and biscuits are provided at the end of the session and the use of showers is available. It involves the following groups, each of which is led by a qualified run leader:-
The 11 minute mile group (Transitional 5k to 10k)
Run at about 11 minutes per mile, with plenty of time for regroups (no-one is left behind) and covering about 4 to 5 miles for those who want to run at this pace. It is also the perfect group to start with if you are not confident and aims to build your confidence so that you can aim to move up to the 9 minute group when you are happy with your distance and timing.
The 9 minute mile group (Steady)
This group will cover 5 to 6 miles at 9 to 10 minutes per mile, with plenty of regrouping, always making sure that runners are not left behind. The run may include some short effort sessions or a few hill reps thrown in.
The 8 minute mile group (Faster)
More of a steady run with less time for regrouping, this is at 8 to 9 minute per mile pace. Sometimes, it will include some efforts or formal training methods such as a back to front chain. The group covers 6 – 8 miles per session.
The 7 minute mile group (Fastest)
This is for the faster runners. Running at around 7 minute miling they will cover 7 to 10 miles in a session, a large proportion of which will be off road. If you are into trying to improve your PB or challenge at the top of the club then this is the group you should be aiming for.
The walking group
This is a brisk walking group (not too fast) and will help get you up to speed without causing unnecessary injury. It is run by an experienced walker, with walks lasting no more than an hour. Any members, friends or relatives are welcome. Normal membership rules apply.
Tuesday Evening Sessions
This is also based at the Sports Centre (see also “where we meet“) and we use the upper car park as the base and has the following sessions:-
Every few months the club starts a new 6 week course for beginners which is led by a qualified coach to help you start with the basics of running correctly and building your ability and confidence. See the beginners’ page.
5Km steady, slower pace, with frequent regroups. Ideal for beginners, improvers or anyone coming back from injury
Typically 5Km+ at a faster pace and with fewer regroups. Gradually increasing the distance as the group improves.
Coached interval training. Perfect for improving fitness and speed. Open to all standards.
We also meet for longer runs on Sunday mornings at 8.30am in the small car park opposite The Castle School and Manorbrook School, next to the Scout Hut. There is no charge. These runs continue throughout the year, come rain or shine (also at no extra charge!), and are usually led by John Grimsey who keeps you up to date here and with announcements on club night.
These are typically “steady” and social rather than fast, to build up endurance. They are very good for those planning longer races such as half or full marathons. They are not usually shorter than 10 miles but routes are circular so there are always short cuts back for those who like the company but not the full distance. Conversely, some runners from the group may choose to continue further.
There may also be other informal groups going out at the weekend, e.g. at Wotton-under-edge, and also cycle rides. These are announced on Club Night.