Training
The training schedule for our Thursday "Club" Nights October - December 2015 can be viewed here. If you have any questions on the content of our training schedule, please email info@emersonsgreenrunningclub.co.uk.
At Emersons Green Running Club, we aim to provide a varied and interesting training programme. We are not big fans of long, looped runs where club runners are stretched out over a couple of miles and faster runners have gone home before others have finished.
Below are some of the sessions we have staged on Thursday Club Nights.
CLUB NIGHTS: SUMMER (April - September)
Out & Back: A 20 minute run in one direction. Runners then turn back and follow the same route home, aiming to return to the start point in under 20 minutes.
Great for: pacing, stamina and everyone finishing together.
Bridges: Starting as a group, runners sprint each time they reach a bridge and, on reaching the next bridge, they turn and gently jog back to the group. This repeats for a set time.
Great for: interval training, speed work and support for each other.
Heaven or Hills: Repeated ascents (and descents) on a steep hill. Heaven provides an alternative of a steady, flat run.
Great for: strength and banter between runners on the hill.
Progression Run: 3-5 loops of a 1.1 mile circuit with the pace increasing for each loop.
Great for: 10k training
Science Park Sprints: Sprints of varying distance after an extended warm-up. Great for: speed, power and cameraderie.
Sting in the Tail: A looped circuit which finishes with a zig-zag hill. The faster you finish, the more times you run the zig-zag.
Great for: Stamina and motivation from all.
Hill or High Water:
A longer run towards Bitterwell Lake for a pleasant summer evening. If you get all the way to the lake, choose between laps of the lake or hill repeats on Ram Hill.
Great for: all round fitness.
CLUB NIGHTS: WINTER (October - March)
Bounce Back: A 20 minute run in one direction. Runners then turn back and follow the same route home, aiming to return to the start point in under 20 minutes.
Great for: pacing, stamina and everyone finishing together.
Fartlek or Five Miles: Fartlek (Swedish for speed play) sprints of various distances. Five Miles provides an alternative of an even paced run.
Great for: speed, power and support for each other.
Hill Repeats or Hit the Streets: Repeated ascents (and descents) on a steep hill. Hit the Streets provides an alternative of a steady run with one ascent of the hill at the end.
Great for: strength and banter between runners on the hill.
Science Park Sprints: Sprints of varying distance after an extended warm-up. Great for: speed, power and cameraderie.
The Shortwood Switchback: A looped run through Shortwood taking in a hill with gentle ascent and descent. Lead runners complete two anti-clockwise loops of 1.66miles before switching back and running a third loop in reverse. Runners still running anti-clockwise loop back too when they meet runners coming back towards them.
Great for: Stamina, strength and everyone finishing close together.
Ring Road Roundabouts: A choice of distances taking in the sights of the Avon Ring Road.
Great for: all round fitness.