6.30 pm  Club Night – Newquay Sports Centre. Main Club event of the week. Meet at 6.30 pm for updates by Chairman and Captains followed at 6.45 pm by a either a Club Group Run or a Coached Session followed by an optional food and drink social gathering from 8 pm onwards. Club Group Runs – There is always a Group to run with, regardless of your ability.  During winter months the runs are under streetlights around the town’s streets and lanes – hi viz clothing mandatory.  In the summer, routes along local beaches, cliff paths, river estuaries and surrounding countryside are used.   We encourage all abilities to take a turn to act as Group Leaders – it is not a difficult task, mainly ensuring that the group maintains cohesion – See Here for Group Leaders Guidelines. Please see Here for our Routes page showing the routes used during summer and winter (each week’s route is posted, by Monday, on the website and FB). Coached Sessions – on sports field, when sufficient light, or on local lit streets.  Wear hi Viz in winter. Coaches Ali Potter, Becky Miles, John Scott, Wayne Glanville, Paul Wright and Kelly Woodfine-Beard.  Each coach will post the session plan a few days before Wednesday on both the NRR Website and Club’s Facebook page. Sessions are aimed at improving individual’s pace and endurance level.  Each session is looking for an element of consistency – the main aim is to ensure each athlete can control hard efforts and spread energy evenly.  The time and/or distance for each rep completed should be similar – the magic word is CONSISTENCY!  It is also very important for runners to take full advantage of recovery periods. If runners feel they are dropping off quite dramatically from early efforts in a session, then don’t be afraid to pull out.  Nothing can be gained by completing the whole set when not being able to perform at a consistent level. Coached sessions should not account for more than 15% of your total mileage.   Group coached sessions should not only improve your fitness, but also help improve your performances from 5k to the marathon since interval training really does play an important role when training for every distance – including the marathon. 8 pm  Post-run Social  – Food and drink available in Sports Centre – order food by 5.00 p.m.onTuesday NRR Website Noticeboard or via FB – poc Jenny Bowden.