PLEASE NOTE

SUBS DUE 1ST MARCH - PLEASE SEE MAT

Reflector bibs are a must for our night time Club Runs. See Theresa or Myself if you forget yours or wish to purchase one for £5.

Turn backs – Whatever your group this means front person returns to last and runs with them back to original turn back point.

MONDAY 7 APRIL
BRAMSTON 7.30

Route 3 Approx 5 miles.

Massage available from 8pm with Kathy and Nicky. Please see Thread on Chatroom if you wish to have one.

Very easy for the London Marathon runners.

TUESDAY
BRAMSTON 7.30

A 5 mile route to be decided on the night with turn backs. Ideal opportunity for quicker runners to fartlek or interval it.

WEDNESDAY

SWIM - BRAMSTON 7PM.
JONNY’S SESSION 7.30

A warm up followed by a series of Intervals. Completed session including warm up and down lasts no longer than 1 hour.

THURSDAY

BRAMSTON 7.30

NO LONDON MARATHON RUNNERS PLEASE!

A choice of two interval sessions. Please remember these sessions are beneficial to all. Any suggestions on structure i.e. number of groups or on specific requirements please see Pete or me.

SATURDAY

MORRISONS 9AM CYCLE

LONG RUN – There are a lot of us going to the London Marathon tomorrow so several of us are planning a run at 9am although route etc to be decided at the time of typing this. Please see Chatroom for updates throughout the week.

SUNDAY – ITS MARATHON DAY!!!!!!

GOOD LUCK TO ALL OUR RUNNERS

BRAMSTON 6.30 AM COACH DEPARTS FOR BLACKHEATH

MORRISONS 9AM

For anyone not doing London . Unlikely to be too many takers

Enjoy your running

Martyn

As from Thursday (3rd April) announcements on Club Nights will begin promptly at 7.30 with departure by 7.45.

Apologises but I have let it slip back again lately however if any of the London commuters do miss announcements they can always see myself or David afterwards.

Thanks.
Martyn

PLEASE NOTE

SUBS NOW DUE- PLEASE SEE MAT

Reflector bibs are a must for our night time Club Runs. See Theresa or Myself if you forget yours or wish to purchase one for £5.

Turn backs – Whatever your group this means front person returns to last and runs with them back to original turn back point.

MONDAY 31 MARCH
BRAMSTON 7.30

Route 2 Approx 6 miles.

Massage available from 8pm with Kathy and Nicky. Please see Thread on Chatroom if you wish to have one.

TUESDAY 25 MARCH
BRAMSTON 7.30

A 5 mile route to be decided on the night with turn backs.

Ideal opportunity for quicker runners to fartlek or interval it.

WEDNESDAY

SWIM - BRAMSTON 7PM.

JONNY’S SESSION 7.30

A warm up followed by a series of Intervals. Completed session including warm up and down lasts no longer than 1 hour.

THURSDAY

BRAMSTON 7.30

A choice of two interval sessions. Please remember these sessions are beneficial to all. Any suggestions on structure i.e. number of groups or on specific requirements please see Pete or me.

SATURDAY

NO OFFICIAL CYCLE DUE TO THE FLANDERS WEEKEND



SUNDAY – LONDON NEXT WEEK

MORRISONS 9AM

For anyone doing London no more than an easy 10 today please.

For anyone else would suggest distances up to 12.

Enjoy your running

Martyn

In case you have forgotten Kathy and Nicky have undertaken to come to Club on Monday to provide massage free of charge.

I did ask that those interested in a 15 minute slot post on the chatroom thread. To date nobody has posted and as I do not want Nicky or Kathy to make a wasted journey I would ask that if you want to take advantage of their kind offer place a posting before Saturday evening.

Alternatively if you haven't got the hang of posting then just e mail me on the contacts link in the main menu.

Martyn

Please do not forget that the clocks "spring forward" on Sunday therefore we will still be meeting at 9am which will be 8am in 'old money'!!

Hope that is clear!

PLEASE NOTE

SUBS NOW DUE- PLEASE SEE MAT

Reflector bibs are a must for our night time Club Runs. See Theresa or Myself if you forget yours or wish to purchase one for £5.

Turn backs – Whatever your group this means front person returns to last and runs with them back to original turn back point.

EASTER MONDAY 24 MARCH

Sorry you missed it! A very good turn out of 25 took advantage of the temporary break in the snow.

TUESDAY 25 MARCH
BRAMSTON 7.30

A 5 mile route to be decided on the night with turn backs.
Ideal opportunity for quicker runners to fartlek or interval it.

WEDNESDAY

SWIM - BRAMSTON 7PM.
or
JONNY’S SESSION 7.30
A warm up followed by a series of Intervals. Completed session including warm up and down lasts no longer than 1 hour.

THURSDAY
BRAMSTON 7.30

A choice of two interval sessions. Please remember these sessions are beneficial to all. Any suggestions on structure i.e. number of groups or on specific requirements please see Pete or me.

SATURDAY

MORRISONS 9am –Cycling – PLEASE WEAR HELMETS- Our insurance maybe invalid if you do not!

Orion 15
Good luck to the 10 or so heading up to the ‘Forest Hotel’ at Chingford for this flat easy trot round Epping Forest!! Anybody doing London should seriously reconsider if they are entered for this event!

SUNDAY – LONDON 2 WEEKS TO GO!

MORRISONS 9AM

For anyone doing London no more than an easy 15 today please. What you haven’t done already sorry but it’s too late! Official tapering now begins. These were the two weeks training I enjoyed most. Coffees at the ‘Long Table’ after.

Enjoy your running

<Martyn

WRC provides the opportunity for runners to carry out a comprehensive training programme with other like-minded runners. There are a number of sessions offered during the week:

Sunday - a long run for all abilities, 8 to 20 miles.

Monday - choose a group to satisfy your needs, ranging from a recovery run to a tempo run, distance between 5 and 7 miles.

Tuesday - a single group with turn-backs to cater for all abilities, distance between 5 and 7 miles

Wednesday – an effort session with John Kerr

Thursday - a programme of varied sessions for all abilities aimed at preparing runners for the road race season.

Saturday - cross-country training during the Autumn and Winter.

The Thursday programme:

This has been designed to address the basic training needs of:
1. building a base to improve fitness
2. progressing through speed sessions to provide running economy and race pace
3. and on to sessions designed to maintain performance.

In general Thursday sessions are based on intervals that are run for a set time (e.g. 3 minutes) and at a given intensity (e.g. 5K pace). This approach has been specifically chosen as it accommodates runners of all abilities – e.g. a 3 minute run at 80% max heart rate provides the same training benefit regardless of running ability, a faster runner simply runs further. Intervals also have the additional advantage of keeping runners together, both physically and as part of a group.

The duration of intervals and the recoveries, along with the intended intensity, is chosen to provide specific training effects. However, in general, short recoveries are used for aerobic training and long recoveries are used for anaerobic training. This actually fits well with the programme as recoveries are kept short during the colder weather.

Some sessions e.g. ‘The Train’ and ‘Fartlek’ may need to be run in ability-groups to gain the maximum benefits. This decision is always made on the day and depends on the mix of runners attending the session.

Hill training is easily incorporated into the programme as we have a number of suitable locations available (although some are only available in the summer season).

During the build-up towards the Flora London Marathon, Yasso sessions* are offered as an alternative to the main session.

The programme provides tapers before key races and recognises that the road race season is effectively in two parts, with a break during late July and August and another from December to February.

If anyone has any questions and feedback regarding training, or would like a specific session or sessions then please speak to me.

Coaches:
WRC has 4 UKA Level 2 coaches (Lorraine, Martyn, Peter and Rachel), 4(?) UKA Level 1 assistant coaches (Debs Cutler, Ian Storbirski., …) and many UKA Fitness in Running and Walking Leaders.

As Club Coach, I plan the overall training programme for Thursday evenings.

Rachel coaches cross-country in the Autumn/Winter season and will be running the "Race for Life" beginners course (with assistance from Lorraine).

John plans and delivers the Wednesday evening effort session.

The assistance of all coaches, assistant coaches and leaders is appreciated at all sessions.

Peter (Head Coach)

PLEASE NOTE

SUBS NOW DUE- PLEASE SEE MAT

Reflector bibs are a must for our night time Club Runs. See Theresa or Myself if you forget yours or wish to purchase one for £5.

Turn backs – Whatever your group this means front person returns to last and runs with them back to original turn back point.

MONDAY 17 MARCH - BRAMSTON 7.30

Results and announcements followed by a 5/6 miles.
Route 1
Spinks, Lane ,Spa Rd, Chipping Hill, Church Street, Conrad, Forest, Cypress, Morrisons, Guithavon Valley, Mill Lane

Groups 1 and 2 Please Turn left at Spa and add on Powers hall passed the Vic and back down Flora Rd to Spa rd roundabout

From 7.45 a free 15 minute massage service will be available from Nikki and Kathy

TUESDAY - BRAMSTON 7.30

A 5 mile route to be decided on the night with turn backs.
Ideal opportunity for quicker runners to fartlek or interval it.

WEDNESDAY - A choice

1. SWIM - BRAMSTON 7PM.

2. JONNY’S SESSION 7.30
A warm up followed by a series of Intervals. Completed session including warm up and down lasts no longer than 1 hour.

THURSDAY - BRAMSTON 7.30

A choice of two sessions with two groups.

EASTER SATURDAY - A choice

1. MORRISONS 9am –Cycling – PLEASE WEAR HELMETS - Our insurance maybe invalid if you do not!

2. ALTON WATER 9AM - See Chatroom for details with regard leaving times but it’s a long one, 20-22!

EASTER SUNDAY – LONDON 3 WEEKS TO GO! - MORRISONS 9AM

A long one up to 20. Morrisons will be closed so it will be straight home afterwards.

EASTER MONDAY - BRAMSTON 10am

No Club Night so an easy run out around Dancing Dicks. Approx 5 with add ons to 6.

Enjoy your running

Martyn

PLEASE NOTE

Reflector bibs are a must for our night time Club Runs. See Theresa or Myself if you forget yours or wish to purchase one for £5.

Turn backs – Whatever your group this means front person returns to last and runs with them back to original turn back point.

MONDAY 10 MARCH - BRAMSTON 7.30

Results and announcements followed by a 5/6 miles.

Route 7

Hatfield Rd, Maltings Lane, Maldon Rd, Tesco, Freebournes, Eastways, Level Crossing, Cyprus, Morrisons, Collingwood, Guithavon Valley, Guithavon Rd, Spinks, Bramston.

Groups 1 and 2 run to Spine Road at start and play catch up!

TUESDAY - BRAMSTON 7.30

A 5 mile route to be decided on the night with turn backs.

Ideal opportunity for quicker runners to fartlek or interval it.

WEDNESDAY - SWIM - BRAMSTON 7PM.

THURSDAY - BRAMSTON 7.30

Building on the Yasso's for the marathon runners but introducing some speed work for others.

The session will be at Eastways:

Marathon runners will complete 6 x 800 metres off a schedule (rep plus
recovery) of 6:30

The speedwork session will be a pyramid, 1 min up to 5 min, then back to 1 min, with 50% recovery i.e.30 sec to 2:30.

SATURDAY - MORRISONS 9am –Cycling

ALTON WATER 9.30 -

As we have cross country duties tomorrow for those that want a long run why not come along and do a couple of laps which is a little over 15 miles. It will take about 40 minutes from Witham. Fantastic circuit of the lake with a couple of hills, no cars, ideal prep for London which is 4 weeks away! If you want to go log into the chat room and arrange a lift!

SUNDAY – LONDON 4 WEEKS TO GO!

DISCOVERY CENTRE, GREAT NOTLEY 9AM

All hands on deck please as we host the last cross country of the season. For those not running you will be equally valuable as marshals. Names please to Rachel or myself.

Marshals please report in to Rach at 9am. The race starts at 11am and barring a disaster of Titanic proportions we should maintain our Premier League status.

Enjoy your running

Martyn

PLEASE NOTE

Reflector bibs are a must for our night time Club Runs. See Theresa or Myself if you forget yours or wish to purchase one for £5.

Turn backs – Whatever your group this means front person returns to last and runs with them back to original turn back point.

MONDAY 3 MARCH - BRAMSTON 7.30

Results and announcements followed by a 5/6 miles.

Route 6 - Mill lane, Guithavon Rd, Spa, Chipping Hill, Church Street, Conrad, Rickstones, Morrisons, The Avenue,Tesco, Maldon Rd, Laurence Avenue, Howbridge.
Sorry but Groups 1 and 2 have to do Humber Rd Loop!

TUESDAY - BRAMSTON 7.30

A 5 mile route to be decided on the night with turn backs.
Ideal opportunity for quicker runners to fartlek or interval it.

WEDNESDAY - SWIM - BRAMSTON 7PM.

THURSDAY - BRAMSTON 7.30

Had not received Pete’s programme at the time of going to press so it will be a surprise.

SATURDAY

MORRISONS 9am – Cycling

DISCOVERY CENTRE, GREAT NOTLEY 10AM - Cross Country Training

SUNDAY – (LONDON 5 WEEKS TO GO!)

MORRISONS 9am - A Long Run - Distances between 10 and 20.

BRENTWOOD HALF MARATHON- 10 AM

If you haven’t entered its £20 on the day.
First event in the Club Championship.

A fast first 3 miles with a drag back into Brentwood from 11.Very popular so if you haven’t entered get there early!!

Enjoy your running

Martyn