Our Groups
With our groups split roughly on pace we hope that we are better able to cater for each of our members. You are not expected to have a “race time” of course, not everyone is interested in racing but even so you should hopefully have a feel for where you would like to run based on approximate distances or judging based on other people in the groups. The Session Rotation differs by group too. There are more Steady Runs in Group C leading through to no Steady Runs and a heavier focus on Tempo and Hills in Group A. Group B sits in the middle and B/C is a new transition group. We use the same sessions (see Our Sessions below) however to breed familiarity between the groups as the intention is to provide a path of progression through the groups (but only for those that want it of course).
| 3 Mile Group | Group C | Group B/C | Group B | Group A/B | Group A | |
|---|---|---|---|---|---|---|
| Approx. distance | 3 miles | 4 – 5 miles (6.5 – 8k) | 4 – 6 miles (6.5 – 10k) | 6 miles (10K) | 6-7 miles (10 – 11K) | 7 miles (11KM) |
| Ideal for | All Inclusive/ Social/ Recovery/ Restarting | 10:30 Min/Mile and over | Sub 10:30 M/M | Sub 9:30 M/M | Sub 8:30 M/M | Sub 8:00 M/M |
Our Sessions
Our sessions vary in intensity, frequency and distance by group:
- 3 Mile Group runs only steady runs to keep it inclusive and welcoming to anybody at any level of ability.
- Group C builds on the 3 Mile Group steady run foundation and adds tempo and hill sessions into the mix but ensuring it doesn’t overwhelm you. The tempo and hill sessions are of the same type as groups B and A (excluding Ladder, Lamp Posts and 1 Mile Efforts) but with more generous effort and recovery times.
- Group B/C is a recently formed addition to the schedule. It is intended to provide a greater focus on transition between Group C and Group B whilst also accommodating for the larger number of runners in this ability bracket as determined by the time trials run in 2019.
- Group B takes it up a notch from Group C and Group B/C by introducing a few new types of tempo sessions (Ladder, Lamp Posts and 1 Mile Efforts) , the distances and efforts are slightly longer and the recovery slightly shorter than Group C.
- Group A/B is newly added to the schedule to enable our runners to look at transitioning from Group B to Group A, or looking to get back into group A after a long time away.
- Group A increases the distance again. The efforts are longer (and more plentiful!) and recovery is shorter. There is no “scheduled” steady run here however if there is a desire for one on the night and someone willing to lead it then they can be run ad-hoc.
No one gets left behind!
We pride ourselves on looking after the needs of each and every member. To that end we have historically followed a practice called scooping and we shall continue to do so. A “scoop” is where all runners in the group turn and run to around 100 metres behind the tail runner and “scoop” them up. It is down to the group leader on the night to call when a scoop is needed. Sometimes this is obvious (e.g. at the end of an effort on a tempo run) but this approach should still be followed when on a steady run to avoid splitting the group up. This may be changed for a “wait and regroup” approach if it fits better on the night but it must be communicated to the group in advance so that everyone understands what is expected of them.
Rate of Perceived Exertion (RPE)
For 2024 we are introducing the Rate of Perceived Exertion (RPE) as a means of indicating how hard you should be working during our sessions, and gauging how hard you are working during a session, without recourse to heart rate or pace data. RPE is based on an honest, qualitative assessment of how you feel as an individual based on a ten point scale (see table below); RPE 1 and 10 being equivalent to snoozing in front of the TV and running for your life respectively. Factors such as lack of sleep, heat, exhaustion etc, which do affect heart rate and pace, do not need to be considered in your qualitative assessment of exertion level; it is simply a means judging your level of exertion, irrespective of how you are feeling that day, against the RPE level(s) specified for the session/effort, and if required adjusting your exertion level to match.
| Rate of Perceived Exertion (RPE) Scale | |
| 1 | Minimal Exertion – stationary or the gentlest of strolls |
| 2 | Very Light & Easy Exertion – able to hold a constant conversation and not taxing to any degree on heart, legs or lungs. |
| 3 | Comfortable Exertion – able to hold a conversation without being out of breath whilst running or walking briskly. |
| 4 | Moderate Exertion – requires limited concentration to maintain but still able to converse & chat for a few sentences without being breathless or uncomfortable. |
| 5 | Intermediate Exertion – some focus required to maintain with slight discomfort & conversation / chat still possible but will leave you breathless. |
| 6 | Active Exertion – breathing more laboured & feels uncomfortable but sustainable for 30-60 minutes. |
| 7 | Vigorous Exertion – challenging to maintain and whilst still able to converse in short sentences you would definitely prefer not to! |
| 8 | Hard Exertion – able to gasp a few words only and your head working hard to overrule discomfort in legs, lungs and heart. |
| 9 | Very Hard Exertion – requires absolute concentration & focus, breathless after a few seconds and only able to maintain for around a minute. |
| 10 | All-out Exertion – a life saving dash and only sustainable for 20-30sec intervals. |
Types of Session
| Session | Group C | Group B/C | Group B | Group A |
|---|---|---|---|---|
| Short Tempo (effort @ RPE 8 & recovery / RPE 3) | 8 x 01:30 (02:00 recovery) | 8 x 01:30 (01:30 recovery) | 10 x 01:30 (01:30 recovery) | 12 x 01:30 (01:00 recovery) |
| Medium Tempo (effort @ RPE 7 / recovery @ RPE 3) | 7 x 02:00 (02:00 recovery) | 7 x 02:00 (01:30 recovery) | 7 x 02:30 (01:30 recovery) | 7 x 03:00 (01:30 recovery) |
| Long Tempo (effort @ RPE 6 / recovery @ RPE 3) | 5 x 03:00 (02:30 recovery) | 4 x 04:00 (02:30 recovery) | 4 x 04:30 (02:00 recovery) | 5 x 05:00 (02:00 recovery) |
| Hills (effort @ RPE 8 / recovery @ RPE 3) | 14 minutes continuous | 16 minutes continuous | 18 minutes continuous | 20 minutes continuous |
| Ladder (efforts @ RPE 7 / recovery @ RPE 3) | 2,3,4,3,2 (02:00 recovery) | 1,2,3,4,3,2,1 (02:00 recovery) | 1,2,3,4,3,2,1 (02:00 recovery) | 2,3,4,5,4,3,2 (02:00 recovery) |
| Lamp Posts (effort @ RPE 6 & recovery @ RPE 3/4) | 2,3,4,5,4,3,2 (effort out recover to start) | 1,2,3,4,5,4,3,2,1 (effort out recover to start) | 1,2,3,4,5,4,3,2,1 (effort out recover to start) | 1,2,3,4,5,6,7,6,5,4,3,2,1 (effort out recover to start) |
| 1 mile efforts#(effort @ RPE 6 & recovery @ RPE 3) | n/a | Leafield or Hudswell loop | Leafield or Hudswell loop | Leafield or Hudswell loop |
| Meet and greet (effort @ RPE 7 & recovery @ RPE 1) | Hudswell Loop, Rec or DPC | Hudswell Loop, Rec or DPC | Hudswell Loop, Rec or DPC | Hudswell Loop, Rec or DPC |
| Up & Overs (Effort (@ RPE 7) Up Valley Road from Potley Bridge and down Furzehill, recover (@ RPE 3) along Tramways) | 14 minutes continuous | 16 minutes continuous | 18 minutes continuous | 20 minutes continuous |
| Tramways Tempo (on Tramways from Valley Road to Furze Hill junction and back is 1km) (effort @ RPE 6/7 & recovery @ RPE 1) | 3 x 1km with 3 min recovery | 3 x 1km with 2 min 30 sec recovery | 4 x 1km with 2 min 30 sec recovery (advanced runners may choose the higher RPE) | 5 x 1km with 2 min recovery (* advanced runners may choose the higher RPE) |
| 3-2-1 Effort Progressions (3 min @ RPE 5 then 60-90 sec rest; 2 min @ RPE 6 then 60-90 sec rest; 1 min @ RPE 7 then 2-3 min recovery before next set | 2 sets of 3-2-1 efforts, with 1 min 30 sec rest after 3 & 2 min efforts and 3 min recovery after 1 min effort | 2 sets of 3-2-1 efforts, with 1 min 30 sec rest after 3 & 2 min efforts and 2 min 30 sec recovery after 1 min effort | 2 sets of 3-2-1 efforts ,with 1 min rest after 3 & 2 min efforts and 2 min recovery after 1 min effort | 3 sets of 3-2-1 efforts, with no rest after 3 & 2 min efforts and 2 min recovery after 1 min effort (* advanced runners may choose to do efforts at higher RPE, i.e. 6, 7 & 8) |
| Hudswell Sprints & Loops (5 x 30 sec @ along CCC road towards Park Lane with gentle jog or walk (RPE 2) back to start to recover followed by prescribed rep’s of Hudswell loop) | 5 x 30 sec hard (RPE 9); 1-2 Hudswell loops (RPE 6) with 3 min rest (RPE 1) | 5 x 30 sec hard (RPE 9); 2 Hudswell loops (RPE 6) with 2:30 min rest (RPE 1) | 5 x 30 sec hard (RPE 9); 2-3 Hudswell loops (RPE 6) with 2 min rest (RPE 1) | 5 x 30 sec hard (RPE 9); 3-4 Hudswell loops (RPE 6) with 2 min rest (RPE 1) |
| Tramway Strides and Freestone Hills (complete the prescribed number of “strides” along Tramways before moving to Freestone Way for short hill rep’s) | 2 sets of 3 x 20 sec strides (for strides accelerate to, and decelerate from fast pace) with 1-2 min recovery between each set of 3; 5 x 45 sec uphill effort @ RPE 7 with jog / walk recovery back to start point | 2 sets of 4 x 20 sec strides (for strides accelerate to, and decelerate from fast pace) with 1-2 min recovery between each set of 3; 5 x 45 sec uphill effort @ RPE 7 with jog / walk recovery back to start point | 2 sets of 4 x 20 sec strides (for strides accelerate to, and decelerate from fast pace) with 1-2 min recovery between each set of 3; 6 x 45 sec uphill effort @ RPE 7 with jog / walk recovery back to start point | 2 sets of 5 x 20 sec strides (for strides accelerate to, and decelerate from fast pace) with 1-2 min recovery between each set of 3; 8 x 45 sec uphill effort @ RPE 7 with jog / walk recovery back to start point |
| Kenyan Hills (Park Lane – run uphill (RPE 7) for 1 min before turning round and running back downhill (RPE 6) for 1 min; if paced correctly the start & end point for each rep should be the same) | 2 sets of 4 rep’s with 3 min rest between each set | 2 sets of 4 rep’s with 2 min 30 rest between each set | 2 sets of 5 rep’s with 2 min 30 sec rest between each set | 2 sets of 6 rep’s with 2 min rest between each set |
Our Group Leaders
A big thanks to our wonderful volunteer leaders. These club members have selflessly offered themselves up to plan routes for you and to try and ensure that everyone has a safe and enjoyable club night of running. Whilst leaders are specified on the training schedule, they are subject to change on the night due to availability. Whilst we will always attempt to run all four groups on club nights please appreciate that it may not always be possible.
If you have any feedback, issues or concerns with anything relating to the the training schedule, the sessions, would like to volunteer as a leader or anything else please speak to one of the leaders or one of the committee or use our Contact form.