Run With Us: A small overview of our training curriculum…
WEEKLY TRAINING – Something for everyone Monday through to Friday every week
All the sessions mentioned are suitable for all abilities.
Monday Evenings | Pengers | Easy Run
6pm | 4-5 miles | Newquay Sports Centre
Meeting up at the Newquay Sports Centre (NSC) for a 6p.m. departure. Des Evans and Ian Pengelly, although not qualified coaches, they both do a superb job overseeing these popular runs. Hi-viz kit must be worn during the winter months.
Tuesday and Friday Mornings | Intervals
9:15am | Interval Training | Newquay Sports Centre
Organiser Paul Wright, helped by Hannah Bygrave – Meet up at around 9.00 a.m. at the Newquay Sport Centre (NSC) these sessions last an hour and a session plan is issued each Monday and Thursday by Paul on the Group’s Facebook page. For more information email paulandlisa811@gmail.com to be added to the Group’s Facebook list of members – there is no fee for these sessions which are geared towards training as a group, no matter what the ability is of each individual, this helps to push participants that little bit harder, aiming to build speed, strength and endurance. Emphasis is on good technique. Various types of interval training conducted on the sports fields and local roads if too wet on the grass, sometimes with hill repeats.
The interval sessions are aimed at improving an individual’s pace and endurance levels. 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 as it is they key to success. 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.
Interval sessions should not account for more than 15% of your total mileage. Group coached sessions should not only improve your fitness but also play an important role when training for every distance including the marathon.
Tuesday Evenings | Intro To Running
6:30pm | Newquay Sports Centre
For over 10 years, a FREE beginner level running group in Newquay has been helping local residents as follows;
Feel Fitter and Healthier
Enjoy Feeling More Positive
Lose Weight
In a recent surveys the vast majority of those that had attended reported that they’d enjoyed at least two of the above benefits.
What is Introduction to Running?
Introduction to Running is open to anyone over 16 who wishes to give running
a try. Hi-viz kit must be worn during the winter months.
The sessions are normally overseen by a member of the club, leaving the Newquay Sports Centre at 6:30 pm on Tuesday nights.
The group started in January 2014 with 25 local residents attending the first session.
Since then over 700 people have attended at least one session and over 25% have progressed on to competing in races for of Newquay Road Runners.
Who is this for?
There’s a widespread number of members, with a few more women than men.
There’s also a wide age range all the way from 16 to 70+, with 40 being the average age.
Abilities vary from those that have never run before to those that are progressing up towards club level.
Wednesday Evenings | Club Run
6:30pm | 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 Club Group Run followed by a social gathering in the WAX Bar from 8 pm onwards.
Club Group Runs (Posted on the Club’s Facebook Page on Mondays’)
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.
Another recent addition is the occasional ‘Head Torch Run’, look out for these on the Monday Facebook post.
Thursday Evenings | Intervals
6:30pm | Intervals | Newquay Sports Centre
This interval session is overseen by Ray Frith and meets up at the Newquay Sports Centre for a 6.30 p.m. start – Hi-viz clothing must be worn during the winter months.
Track Nights
In addition to the above, once a month from September through to June, Paul Wright oversees an interval session on either a Wednesday or Thursday at Par Track starting at 6.30 p.m. There is a charge for the Par session which covers the track hire and floodlights. There’s no need for hi-viz kit at Par. He also oversees an interval session on the grass track at the Newquay Sports Centre from late April/early May until early September on a Wednesday evening starting at approximately 6.45 p.m
Our Coaches
The coaching element of the club is currently led by Paul Wright. In addition to Paul, members can also liaise on any aspects of coaching matters with our other qualified Coaches in Running Fitness (CiRF): Hannah Bygrave, Louise Cooke-Davies, Martin Davis, Becky Miles, John Scott or Kelly Woodfine-Beard.
Our Club also have a number of newly qualified (LiRF)’s - Leader in Running Fitness; Sally Bowden, Neil Carter, Naomi Fowler, Stella Gardener, Charlie Gray, Ady Hodge, Sioux Kelly, Matt Murt, Leigh Spencer, Sophie Talling and Karen Warner.If you are just starting out in the sport, then do make contact with one of the above; they will be more than happy to advise on how to train in the early weeks.
A Little About Head Coach:
Paul Wright
“I've coached athletics since 1967. I coached overseas from 68 - 71 in Cyprus, 74 - 77 Nebraska, USA, worked on the base with US Forces and Belle Vue High School, led the High School XC Teams and Athletic Teams to 3 State Finals one of which we won, from 81 - 85 Belgium, coached athletes from every NATO country based at Supreme Headquarters Allied Powers Europe (SHAPE), led the GB teams to 3 annual athletic trophies and 2 Cross Country trophies.
I write in the region of 35 running/training programmes each year, primarily around 1/2 and full marathon training. I currently have athletes living in the county, also regionally, nationally in addition to overseas.”