Running

Runners meet every Thursday for a coached training session.

Members also participate in races throughout the year ranging from 1 mile right the way to ultra marathons and we have a regular attendance at the Kent County Cross Country League.

Fitness levels and ability
We are open to all abilities but you should be fit enough to complete a parkrun whether you walk jog or run. It doesn’t matter if you are fast or slow, as long as you bring a positive attitude and a desire to run!

Thursday Running Sessions 

Adult session – 19:30 – 20:30

Coached by Brigit & Peter

Sessions will include group warm ups, specific technical drills appropriate to the session, a main set & a group cool down, the odd fun relay will be thrown in for good measure!

  • All abilities will be catered for with the assumption of some basic running fitness
  • Sessions vary each week and are either at the Crystal Palace Running track – Crystal Palace Park, Upper Norwood Rec or opposite Sydenham Hill station. Check out the club WhatsApp Run Group for the meeting point each week.
Date Week Location Technique Focus Training Focus Set
11-Jan 1 Upper Norwood Rec Posture Tempo - short circuits mini circuits @ 6-7/10 effort holding good posture with short/active rests
18-Jan 2 College Rd Cadence / foot contact Strength - Hills 4-6 x 3-5min hill reps @ 7/10 efort (not too steep)
25-Jan 3 CP Track Leg motion / drive phase (arms & legs) Speed Endurance 5-8 x 800m reps @ 5k pace (short rests)
01-Feb 4 Upper Norwood Rec Posture Tempo - short circuits mini circuits @ 7/10 effort holding good posture with short/active rests
08-Feb 5 College Rd Cadence / foot contact Strength - Hills 4-6 x 3-6min hill reps @ 7/10 efort (not too steep)
15-Feb 6 CP Track Leg motion / drive phase (arms & legs) Speed Endurance 4-6 x 1km reps @ close to 5k pace (fitness dependent)
22-Feb 7 Upper Norwood Rec Posture Tempo - short circuits 2-3 x 10min circuits @ 7/10 effort with 5min drills inbetween sests
29-Feb 8 College Rd Cadence / foot contact Strength - Hills 4-6 x 3-6min hill reps @ 7-8/10 effort (not too steep)
07-Mar 9 CP Track Leg motion / drive phase (arms & legs) Speed Endurance 4-6 x 1km reps @ close to 5k pace (fitness dependent)
14-Mar 10 Upper Norwood Rec Posture Tempo - short circuits 2-3 x 10min circuits @ 7/10 effort with 5min drills inbetween sests
21-Mar 11 College Rd Cadence / foot contact Muscular endurance - Hills 8-10 x 1-2min hill reps @ 7-8/10 effort (not too steep)
28-Mar 12 CP Track Leg motion / drive phase (arms & legs) Speed/speed endurance 4-6 x 1km reps @ close to 5k pace (fitness dependent)
Drill What does it focus on Coaching points
Functional balance *Builds basic balance & co-ordination *Maintain good posture, *Raise opposite arm & leg, *Eyes look to horizon with tall upper body
High knee walking *Progression from Functional balance into movement *Standing leg fires glutes *Foot lands under knee *Develops thru activating a range of muscles
Fast feet *Progression from above *Works on cadence *Encourages mid foot landing *Encourages faster leg turnover * Balance on supporting foot/leg *Short Contact time with floor *Forward lean starts from ankles
A Skip *Dynamic progression from high knee walking *Propulsive phase & hip extension *Rhythm & foot contact *Hamstring activation *Drive knee upwards as standing leg engages for the propulsive phase * Use short distances for these drills

#Use your normal drills as part of your W/up & focus on the above 4 drill progression each week

*Drills can be viewed on BTF Level 1 drills on Learning Hub or Youtube

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