Training Nights

Official group training nights are Wednesday nights. With the last Sunday of the month also being popular for members to meet for a longer steady run.

Wednesday nights are based at Walsall Rugby Club, Delves Rd, Walsall,  WS1 3JY

Fee: £2.00 (new members/guest have 4 weeks for free)

Changing rooms and showers on site along with a bar for that post session beer. The long range training plan can be found below – this is a basic outline and the full details to the sessions are posted on our open Facebook page every Tuesday night.

Training night follow the following format:

Warm up – group run between 1 mile and 1.5 mile to the location of the main session.

Main session – detailed below. Please note that this is the full session below, this is adapted to each runner to make sure it is achievable and of benefit to their current fitness levels and training goals therefore do not be put off!!!  Ask for more detail.

Cool down –  group jog back to the club house.

Up and coming training sessions:

Session title Notes/training plan
30th Oct 19 5k time trial
6th Nov 19 Lamp post hill session
13th Nov 19 4 x 1 mile effort
20th Nov 19 Charlemont Rd, A, B, Cs
27th Nov 19 1k efforts (new location)
4th Dec 19 400’s x 12 (adding two from last time)
11th Dec 19 Athelone
18th Dec 19 400, 400, 200
8th Jan 20 1k alternative pace 1k. (1k@5k pace, 1k@10k pace)
15th Jan 20 Kenyan Hills
22nd Jan 20 400s x 14 (adding two)
29th Jan 20 Bud Session
5th Feb 20 4 x 1 mile effort (200)
12th Feb 20 1k efforts
26th Feb 20 Mongie* Floats

2×800 (400), 600, (400).
3×400 (200)
4×200 (100) 100.

Hybrid of Monengheti and Longie’s session.

4th Mar 20 Charlemont 2x1k with Fartlek
11th Mar 20 400s x 16 (add two)

Questions or for training advice post on our facebook page or email

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