Autumn/Winter 2024/5 Training Schedule

Don’t be fooled by the 20 degree sunshine – the nights are drawing in. As our regulars will know, that means we move to training venues suitable for the darker evenings and a return to track-based training once a month, incorporating our popular mile time trial.

Banish those dark-evening blues, get fitter, run in the company of like-minded people and join us over the coming months!

Road training

Each Tuesday (except the third week of the month) we will meet at one of our popular road locations at Epsom Downs, Waterer Gardens or Osier Way/High Beeches. We will meet at the designated meeting points (see below) ready for a 7:15pm start.

High viz clothing and head-torches are mandatory for these sessions. This is for your own safety and for the safety of members of the public. Head-torches are available in outdoor stores and online. If you need high viz tops, reflective TAC long-sleeved tops can be purchased from the club store.

Track training

On the third Wednesday of each month, training will take place at the track. Warm-up and drills will start at 7:00pm and the training at 7:15pm. At the end of the session there will be the monthly time trial where everyone can run a timed mile and track (excuse the pun) their progress over the season. It’s a fun, inclusive addition to the training.

Please bring along a payment card or £3.10 cash for the track fee.

How the training happens

Thank you to our team of 7 coaches and run leaders for giving up their time to make this happen.  If you enjoy the sessions and are interested in giving something back to the club, please do think about becoming a licensed Leader in Running Fitness so that we can continue to run a full programme of varied sessions. You don’t need to consider yourself a ‘running expert’ to become a LiRF, just a willingness to lead a session once every couple of months. The short online course teaches you the basics you will need. If you are interested, speak to the run leaders or to a committee member.

Date	Day	Session Venue	Session	Leader
18/12/2024	Wednesday	Epsom & Ewell Track	Christmas running games followed by a Santa Mile Time Trial	Alan
26/12/2024	Thursday	Epsom Downs – meet by Rubbing House car park	9am Boxing Day social run	Hazel
31/12/2024	Tuesday	Epsom Downs – meet at Derby Stables Road	11am New Year’s Eve relaxed run	Brian
07/01/2025	Tuesday	Osier Way / High Beeches	2 sets of: – 6x 400m @3k pace, 1 min recovery. 3 min rest between sets	Mary
14/01/2025	Tuesday	Epsom Downs	Hill repeats	Brian
22/01/2025	Wednesday	Epsom & Ewell Track	5x 800m reps @10K pace, 2min jog recovery. Followed by the monthly Mile Time Trial.	Brian
28/01/2025	Tuesday	Waterer Gardens	4/5x 2 laps walk/jog to top/bottom lamp post recovery	Sam
04/02/2025	Tuesday	Osier Way / High Beeches	5-6x 800m reps @10k pace, 2 min recovery	Alan
11/02/2025	Tuesday	Epsom Downs	Pendulum hills	Hazel
19/02/2025	Wednesday	Epsom & Ewell Track	3/4x 1,000m @5K pace, 2 min recovery followed by the monthly Mile Time Trial	Ian
25/02/2025	Tuesday	Waterer Gardens	Pyramid: 1-2-3-2-1 lap pyramid with one minute rest	Mary
04/03/2025	Tuesday	Osier Way / High Beeches	8-10x 400m 1 min walk rest	Brian
11/03/2025	Tuesday	Epsom Downs	Fartlek – Trains	Alan
19/03/2025	Wednesday	Epsom & Ewell Track	3 sets of: 3min @10K, 2min @5K, 1 min @3K [fast, faster, fastest] with 60 sec walking recovery followed by the monthly Mile Time Trial	Ian
25/03/2025	Tuesday	Waterer Gardens	5/6x 2 laps at 5k pace; jog half lap recovery	Alan

[Updated: August 2024]