Our aim is to help beginners through to established intermediate runners to improve their running, with sessions on a Tuesday & Thursday from 18:45pm to 20:00pm. You will be put into groups suited to your goals and abilities, so you will feel comfortable with the training set for you.
Each session is carefully planned by our England Athletics Coach and Run Leaders. Sessions vary throughout the year helping you to build endurance during the run up to marathon season (even if you don't want to do marathons, it still helps) and speed during the summer 5K series on the lighter summer nights.
To see all scheduled training session dates, click here.
A base run is a short- to moderate-length run at a runner’s natural pace. Base runs will make up your weekly training mileage.
A progression run begins at a runner’s natural pace and ends with a faster segment. As it is a medium-effort workout, the recovery time is less than more intense sessions.
A threshold run is to improve your aerobic threshold. The main function is to increase the speed that you can sustain for a prolonged period and to increase your pace.
The function of a long run is to increase your endurance. As expected, your longest run should be long enough to give you a good confidence level and will not limit you in races.
Road running includes running on paved roads and paths. It is the most convenient type of running, just wear your shoes, step out and move on.
Trail running includes a mix of hard and soft surfaces. It can include a flat local park to a challenging off-road environment.
Hill running improves your overall strength. It also helps to increase your speed, since the motion of climbing hills enforces high leg lifts. When you are running uphill, just lean slightly forward.
A recovery run is a relatively short run performed at an easy pace.
As mainly a road running Club, we have to negotiate pavements and traffic at speed. Even if you're not a quick runner, keeping your wits about you so that you can stay safe on the roads is more challenging than for the average pedestrian who travels more slowly with more time to think. As many of our sessions take place in the evening, there is often a lack of visibility, especially in areas of Wisbech which have reduced street lighting.
In reducing the risk of injury and to incorporate a safer running environment, Fenland Running Club, with the co-operation of West Norfolk Athletics Club, have introduced running sessions around a synthetic athletics track with flood lights.
Venue: Lynnsport & Leisure Park, Greenpark Avenue, Kings Lynn, PE30 2NB
Date: First Tuesday of the month (check for announcements)
Time: 7pm to 8pm. Please arrive at the venue for around 6:45pm. Do not enter the track until 7pm.
Cost: £3.50
Lamp post session – South Brink
For this increased effort session, it’s important that you run at the right effort level and intensity to ensure you’re training to reach your full potential. Most of us think that when running “harder is better”, so we end up running too quickly which can result in tiredness, illness or injury. As Coaches, we want you to train smart, via various running sessions, so you are ready for your key event.
Warm up - 5 mins - an easy run to the start area
Main session - 25-30 mins - followed by an easy run back to club for stretches
Groups 1, 2 & 3
Lamp post 8 & 10: “THE TALK TEST” - You could speak 4-5 words if somebody asked you a question. Your breathing is more laboured and you know you’re working. We call this ‘controlled discomfort'.
Lamp post 12: “THE TALK TEST“ - You can say only 2-3 words maximum and are out of breath but still know that you could do more if you had to.
Easy jog back to start point after each effort.
Group 4
Lamp post 2 & 4: “THE TALK TEST” - You could speak 4-5 words if somebody asked you a question. Your breathing is more laboured and you know you’re working. We call this ‘controlled discomfort'.
Lamp post 6: “THE TALK TEST” - You can say only 2-3 words maximum and are out of breath but still know that you could do more if you had to.
Walk / easy jog backto start point after each effort.
Pyramid Training – (Track)
Pyramid training involves gradually increasing the duration at which you run at a high intensity. Between short running intervals your recovery period should be relatively long, so that you can maintain a consistent level of performance. If you don’t have enough time to recover, you'll slowdown from one interval to the next and the workout will become a test of your fatigue resistance rather than a speed and power builder. The recovery period can be active (jogging) or passive (standing or walking).
· 5 min warm up
· 30 sec high intensity, 60 sec recovery period
· 45 sec high intensity, 60 sec recovery period
· 60 sec high intensity, 60 sec recovery period
· 90 sec high intensity, 60 sec recovery period
· 5 min at 5k tempo, 2 min recovery period
· 90 sec high intensity, 60 sec recovery period
· 60 sec high intensity, 60 sec recovery period
· 45 sec high intensity, 60 sec recovery period
· 30 sec high intensity, 60 sec recovery period
· 5 min warm down
