Training
Tuesday Nights
Our regular club night is on a Tuesday when we meet at 7.45pm to warm-up for an 8pm start. Depending on the weather we can have anything from 70 to almost 200 people turn up for the runs at Willett Recreation Ground (see location page). There are eleven groups - led by qualified leaders - that run different distances and paces, catering for a wide range of abilities. Distances usually range from 3 miles to 8 miles at paces from about 12 minutes per mile to below 7:30 minutes per mile. When the weather permits we like to run in the woods and sometimes even when it doesn't we run in the woods anyway. Some people just like to get muddy! Please pay your membership fee once you have run with us for 2 weeks, details here.
We meet at 7.45pm for a warm up with announcements at 7.55pm and are usually running by 8pm, normally returning to Willett Rec around 9pm.
Typically the group distances and paces are as follows:
Group 1: 3 to 3.5 miles 12:00 minutes+ per mile;
Group 2: 3.5 miles 12:00-12:30 minutes per mile; ;
Group 3: 3.5 miles 11:30-12:00 minutes per mile;
Group 4: 4 miles 11:00-11:30 minutes per mile;
Group 5: 4.5 miles 10:30-11:00 minutes per mile;
Group 6: 5 miles 10:00-10:30 minutes per mile;
Group 7: 5.5 miles 09:30-10:00 minutes per mile;
Group 8: 6 miles 09:00-09:30 minutes per mile;
Group 9: 6.5 miles 08:30-09:00 minutes per mile;
Group 10: 7 miles 08:00-08:30 minutes per mile;
Group 11: 7.5 miles 07:30-08:00 minutes per mile;
Group 12: 8 miles 07:00-07.30 minutes per mile
On nights when the middle groups 7 and 8 are busy there will be additional leaders and the groups will split into 2 so there can be up to 14 groups running.
An announcement will be made by each group leader at 7.55pm, so please listen for any variations to the run distance from the above, although the leaders will endeavour to stay as close a possible to the target distance.
We meet at 7.45pm for a warm up with announcements at 7.55pm and are usually running by 8pm, normally returning to Willett Rec around 9pm.
Typically the group distances and paces are as follows:
Group 1: 3 to 3.5 miles 12:00 minutes+ per mile;
Group 2: 3.5 miles 12:00-12:30 minutes per mile; ;
Group 3: 3.5 miles 11:30-12:00 minutes per mile;
Group 4: 4 miles 11:00-11:30 minutes per mile;
Group 5: 4.5 miles 10:30-11:00 minutes per mile;
Group 6: 5 miles 10:00-10:30 minutes per mile;
Group 7: 5.5 miles 09:30-10:00 minutes per mile;
Group 8: 6 miles 09:00-09:30 minutes per mile;
Group 9: 6.5 miles 08:30-09:00 minutes per mile;
Group 10: 7 miles 08:00-08:30 minutes per mile;
Group 11: 7.5 miles 07:30-08:00 minutes per mile;
Group 12: 8 miles 07:00-07.30 minutes per mile
On nights when the middle groups 7 and 8 are busy there will be additional leaders and the groups will split into 2 so there can be up to 14 groups running.
An announcement will be made by each group leader at 7.55pm, so please listen for any variations to the run distance from the above, although the leaders will endeavour to stay as close a possible to the target distance.
Thursday MorningsMost Thursday mornings there are 2-3 groups that run from Willett Rec, meeting at 9.30am for a social run.
Thursday Nights
There are usually a couple of sessions happening on a Thursday evening:
Sunday MorningsMost Sunday mornings, club members meet at Willett Rec at 8:30am for a long run - usually between 6 and 10 miles with longer runs of up to 20 miles during the Spring Marathon training period.
These runs are generally organised on an ad-hoc basis with groups formed on the day depending on the number of runners and the distance and/or pace that people would like to run. The runs are usually organised via our official Facebook page. It is a great reason to get up out of bed early(ish) on a Sunday morning and then feel virtuous whilst eating your Sunday Roast later on in the day! |
Running whatever the weather!
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Regular Events
Within the PWR calendar we have a variety of annual events which include;
- In the winter KFL a series of 5m cross country events
- In the summer Assembly league a series of 5k park run type events
- The annual Midsummer's evening Run, which involves stop offs where non-alcoholic & if you are feeling brave, alcoholic refreshments are provided both during and after the run.
- A variety of 'Train Trips'. These involve a one-way ticket to a destination followed by a run back to Petts Wood. Distances vary.
- Mob Matches against other local running clubs including Orpington Runners, Beckenham Runners and Eltham Joggers.
5K IMPROVERS PLAN
| 5k_improvers.pdf |
