ER Training Programme       Training

Planned training sessions can be subject to change, depending on weather, ground conditions, visibility, numbers attending, and suitability for those present.

Parents who need to know which Tuesday junior training venue is being used should ask a junior coach when delivering their child at 7 pm or check the club notice board (which will show the selected venue) in the foyer of the Paradise Centre.

For junior emergencies, at least one junior coach will have a mobile phone with the contact numbers of parents.

A letter (written or email) is required from a junior parent or guardian for a junior to run home or to request other individual arrangements.

To account for juniors, their coaches will register and count those attending training.

Members are requested not to wear ear pieces during training because they will not be able to hear warnings or traffic approaching from behind.

For training at night, members must wear a high visibility bib or top. Bibs are available free of charge from club stock at the Paradise Centre.

Members are reminded that they run/train with the club at their own risk. 

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For Route Maps see:   Out of Town Runs
                                      City training Routes

 

ELY RUNNERS'
WEEKLY TRAINING PROGRAMME

AUTUMN - WINTER 2011

High visibility bibs, t-shirts or jackets to be worn until daylight training resumes
Bibs are free to members from Emily Knight: emily@elyrunners.co.uk
Juniors to meet at 7 pm at the Paradise Centre on Tuesdays and train at one of the following venues, as decided by coaches, until daylight training resumes in 2012:
  • Astro Turf at The King’s School, Ely
  • Cam Drive x 4 laps
  • King’s Avenue x 3 laps
  • Lynn Road x 4 laps
  • Stour Green laps
The selected junior venue will be on the club notice board in the foyer of the Paradise Centre.
 
Senior's Sunday Training (usually 9 am Paradise car park) will be advised by weekly email.
 
For advice on training at night visit:
 
http://www.elyrunners.co.uk/trainingatnight.htm

 

Tuesday 3rd January
The Gallery intervals of 5 x 1m circuits to/from Cathedral lamppost. Interval from bottom of The Park hill, Broad St, Back Hill, Gallery 0.6m. Recovery Gallery, Porta, Cherry Hill 0.4m.Total about 5.6m from/to Paradise.

Thursday 5th January
Round Ely circuit of 6.25m or shorter 4.8m finish via Police Station corner.

Tuesday 10th January
6 x 1,000m intervals (Deacons Lane to Williams Close) and there/back recoveries to/from Davison Road (500m) and to/from Police Station (700m) on Lynn Road. About 6.5m to/from Paradise.

Thursday 12th January
1 or 2 laps of 3.4m Ely Hills (6 climbs/6 descents/total about 275' climb per lap). Fartlek or intervals + recovery options on hills. Total 3.9m or 7.3m to/from Paradise.

Tuesday 17th January
Lisle Lane & The Vineyards intervals. 3 or 4 x 2.82km (1.75m) laps each with 3 fast/hill strides (125’ climb per lap) and 3 recoveries.Start/finish by Cheffins, Market Square. 3 laps = 8.46km (5.26m), 4 laps 11.28km (7.01m) + 0.8km (0.5m) Paradise return.

(Juniors: Astro Turf session at The King’s School, Ely)

Thursday 19th January
2, 3 or 4 laps of 1.9m Lynn Rd, Cam Dv, Downham Rd, Egremont St circuit. 4.1m, 6m or 7.9m to/from Paradise.

Tuesday 24th January
Lynn Road 4 x 1 mile lamppost intervals. Jog/run/stride/sprint repeats with 1m warm up and 1m warm down to/from Davison Road. About 6.5m to/from Paradise.

Thursday 26th January
2 or 3 x 2.1 mile circuit Nutholt Lane, Lynn Rd, King's Av, New/High Barnes. About 4.2m or 6.3m to/from Paradise.

Tuesday 31st January
Cam Drive (6/8/10 x 1k) alternate intervals: Lynn Rd to Stour Green roundabout 370m (slow), Stour Green roundabout to Nene Rd 320m (fast), Nene Rd to Lt Downham Rd 310m (slow). Return fast/slow/fast on same alternate intervals. Total distances 3.75m/5m/6.25m + 1.5m return from/to the Paradise.

Thursday 2nd February
1 or 2 laps of 3.4m Ely Hills (6 climbs/6 descents/total about 275' climb per lap). Fartlek or intervals + recovery options on hills. Total 3.9m or 7.3m to/from Paradise.

Tuesday 7th February
Intervals on Stour Green comprising 2 laps (0.48m) fast and 1 lap (0.24m) jog recovery. Target distance 6 sets = 4.32m + 1m each way from/to Paradise = 6.32m.

Thursday 9th February
2, 3 or 4 laps of 1.9m Lynn Rd, Cam Dv, Downham Rd, Egremont St circuit. 4.1m, 6m or 7.9m to/from Paradise.

Tuesday 14th February
The Gallery intervals of 5 x 1m circuits to/from Cathedral lamppost. Interval from bottom of The Park hill, Broad St, Back Hill, Gallery 0.6m. Recovery Gallery, Porta, Cherry Hill 0.4m. Total about 5.6m from/to Paradise.

Thursday 16th February
Round Ely circuit of 6.25m or shorter 4.8m finish via Police Station corner.

Tuesday 21st February
3 x 1m self-timed intervals from John Amner Close (on Lynn Rd) via Cam Drive to far kerb of 1st college entrance in Downham Road with 0.9m return/recovery via Egremont St. Total 6.3m to/from Paradise. Target 10% faster than 5m or 10k race pace.

Thursday 23rd February
1 or 2 laps of 3.4m Ely Hills (6 climbs/6 descents/total about 275' climb per lap). Fartlek or intervals + recovery options on hills. Total 3.9m or 7.3m to/from Paradise.

Tuesday 28th February
Lisle Lane & The Vineyards intervals. 3 or 4 x 2.82km (1.75m) laps each with 3 fast/hill strides (125’ climb per lap) and 3 recoveries. Start/finish by Cheffins, Market Square. 3 laps = 8.46km (5.26m), 4 laps 11.28km (7.01m) + 0.8km (0.5m) Paradise return.

Thursday 1st March
2, 3 or 4 laps of 1.9m Lynn Rd, Cam Dv, Downham Rd, Egremont St circuit. 4.1m, 6m or 7.9m to/from Paradise.

Tuesday 6th March
Lynn Road 4 x 1 mile lamppost intervals. Jog/run/stride/sprint repeats with 1m warm up and 1m warm down to/from Davison Road. About 6.5m to/from Paradise.

(Juniors: Astro Turf session at The King’s School, Ely)

Thursday 8th March
2 or 3 x 2.1 mile circuit Nutholt Lane, Lynn Rd, King's Av, New/High Barnes. About 4.2m or 6.3m to/from Paradise.

Tuesday 13th March
Cam Drive (6/8/10 x 1k) alternate intervals: Lynn Rd to Stour Green roundabout 370m (slow), Stour Green roundabout to Nene Rd 320m (fast), Nene Rd to Lt Downham Rd 310m (slow). Return fast/slow/fast on same alternate intervals. Total distances 3.75m/5m/6.25m + 1.5m return from/to the Paradise.

Thursday 15th March
1 or 2 laps of 3.4m Ely Hills (6 climbs/6 descents/total about 275' climb per lap). Fartlek or intervals + recovery options on hills. Total 3.9m or 7.3m to/from Paradise.

Tuesday 20th March
Intervals on Stour Green comprising 2 laps (0.48m) fast and 1 lap (0.24m) jog recovery. Target distance 6 sets = 4.32m + 1m each way from/to Paradise = 6.32m.

Thursday 22nd March
2, 3 or 4 laps of 1.9m Lynn Rd, Cam Dv, Downham Rd, Egremont St circuit. 4.1m, 6m or 7.9m to/from Paradise.

Sunday 25th March

British Summer Time (GMT + 1 hour) begins and daylight training resumes

High visibility bibs or tops are not mandatory after the start of BST

Tuesday 27th March

Water Board Hill (Kiln Lane) x 10 laps. Warm up run via Waterside and riverbank. Warm down via Springhead Lane to Paradise (7m from/to Paradise).

Thursday 29th March
Ely-Little Downham via Main Street/Cannon Street loop (6.6m) or 2 loops (7.9m).

Tuesday 3rd April
Brands Field figure of 8 (big field/small field) x 5 laps of 1m. Long sides fast/shorts side recovery. Total distance from Paradise 6.92 miles.

Thursday 5th April
Golf course, across fields to Lt Thetford where turn left for 400m and left again along catchwater footpath to left turn across drain and up track to rejoin outward route before poultry houses (6.5m).

Tuesday 10th April
Lisle Lane (slow), Springhead Lane (fast), Kiln Lane (slow), meadow (fast) 1.1m interval laps x 5. Total distance from Paradise 6.28m.

Thursday 12th April
Quanea loops – choice of 5.5m, 7.5m, 8.25m and 9.5m.

Tuesday 17th April
Brands Field cricket pitch/hill interval circuit x 5 laps of 1.1m.Total distance from Paradise 7.26m.

Thursday 19th April
Start/finish Ely Common for laps of new (short) XC course. From large meadow clockwise to left turn into woods and down slope, right to cross WBH to lake-side path, up steps and anti-clockwise round lake and back up slope to cross WBH and back through woods and up slope to Ely Common to complete lap of large meadow. Distances: 1 lap 1.31m and 4 laps 5.24m miles.

Tuesday 24th April
Water Board Hill (Kiln Lane) x 10 laps. Warm up run via Waterside and riverbank. Warm down via Springhead Lane to Paradise (7m from/to Paradise).

Thursday 26th April

Golf course, footpath to Lt Thetford where turn left for 400m and left again along catchwater footpath to left turn across drain and up track to rejoin outward route before poultry houses (6.5m). Can extend to 8 miles by repeating the poultry houses/Lt Thetford loop or to 9m by adding the Fish & Duck loop.

 

JT 23.12.2011