Club night is Tuesday.
Our aim is to build fitness using a variety of sessions during the year, mixing speed, strength and endurance. All sessions are designed to meet the full range of appetites and abilities.
There are two time slots so pick whichever is suitable. The meeting point for both sessions is usually the Harwich Rugby Club. Each session contains warm up and cool down activities.
- 6.30 Session. Meet at 6.25. Usually finishes by 7.30.
- 6:45 Couch to 5k 2020 - 7th January is a come and say hello evening, training starts 14th January 2020 and runs until 4th April 2020 details on the Facebook group information on the training Join on or before the 14th Jan.
- 8.00 Session. Club notices are given in the Rugby Club bar from 7.45-8.00. Session starts at 8.00 and usually finishes by 9.00.
Please bear in mind...
We like to offer a variety of sessions in different locations around Dovercourt and Harwich during the year and some of these take place in residential areas, where traffic roams free and street lighting could be better: please respect the community, please bear safety in mind and wear hi-viz clothing.
| Date | Training Description |
| 25-02-20 | 6.30pm: Dennis - 1km reps or Lian and Steve - lampposts: 3 out, 2 back 8pm: Peter - hill circuits at the Vineway |
| 03-03-20 | 6.30pm: Dennis - 2 hill challenge or Lian and Steve - intervals on the Gordon Rd circuit 8pm: Becky - The Stinger. A continuous session in 3 parts. 2 miles tempo, followed by a set of hill reps and finishing with the "sting" - a flat out 800m on the prom |
| 10-03-20 | 6.30pm: Dennis - fartlek or Lian and Steve - 1,2,3 cones up Seafield Rd 8pm: Richard - kilometre reps |
| 17-03-20 | 6.30pm: Dennis - 3 2 1 distance session or Lian and Steve - 1km reps, Oval shelter to the lighthouse 8pm: Becky - group fartlek run around 1 lap of the Harwich half marathon course. Swedish for speedplay, fartlek running involves unstructured intervals that can vary in time, distance and intensity. In small groups of similar ability, you will take on a lap of the course and take it in turns to choose the effort for the group. |
| 24-03-20 | 6.30pm: Dennis - The Stinger or Peter Clarke - interval session in mixed ability pairs on the Gordon Rd loops. 6 reps, with the faster runner tackling the long loop, and the slower runner either the medium loop or medium and short according to ability. Then both to run together around the short loop, then swap partners. Winners of each circuit to get a point, male and female with the most points will get a small prize from the coach! 8pm: Richard - Round The Block. An interval session using a square course (Hall Ln/Fronks Rd/The Drive/Wick Ln). Run hard along 2 sides of the square, then jog back one side to recover. Repeat, working your way around the block. |
| 31-03-20 | 6.30pm: Dennis - Paarlauf or Lian and Steve - lampposts; 1 jog/1 @5k pace/1 @ 90% effort 8pm: Miranda - the popular Fronks Ave hill session. Increasing sets of hill reps on Fronks Ave, starting at 4, the adding 2 more each block, interspersed with a recovery run along Fronks Ave and down Beach Rd. |
| 07-04-20 | 6.30pm: Dennis - Killer chain session on the seafront or Lian and Steve - round the block using Hall Lane and The Drive 8pm: Peter - paarlauf on the Vineway |
| 14-04-20 | 6.30pm: Dennis - Figure of 8 session on the Briardale estate 8pm: "Bus stops" - an interval session in pairs. Coach - Elspeth |
| 21-04-20 | 6.30pm: Dennis - 15 minute fitness test on the Low Rd route again, to measure your progress since January. 8pm: 15 min fitness test, followed by a short hill drill relay. A chance to check your progress so far this season. Coach - Becky |
| 28-04-20 | Guest coach, therefore a combined session for the 6.30pm and 8pm groups. Meet at 6.45 for notices, training to start from 7pm. Session will be coached by Kieran Clements, who will be putting us through our paces in a 5km specific session, plus giving a Q&A session afterwards. Given that he has competed internationally and has a 5km PB of 13:53, it is safe to say this is one not to be missed to get you ready for the 1st 5km of the series next week! |
Steve Cooper