Newsletter 26th October 2018

Training Explained


Members in the recent club survey asked for clarification about the objectives of our
training sessions. As such the leaders have produced some guidance as to the general structure and in future will co-ordinate sessions to provide as much choice as practical. They are detailed below:

Foundation – Mondays at 6.45pm also known as Cake Run Group

These sessions are aimed at those who are new to structured interval training and want to improve their speed and endurance. They are designed to give confidence to foundation level runners who can comfortably run continuously for 30 minutes and would expect to take more than 50 minutes to run a 10k. As well as interval training, sessions will also include running drills and some strength exercises designed to improve your running.

Development – Mondays and Wednesdays at 6.30pm

These mixed ability sessions are open to everyone and are aimed at athletes used to running and racing who are looking for structured sessions to help maintain fitness and improve their overall running. Sessions involve a warm up, a main session, a cool down with stretches and last about an hour.

Event Group- Tuesdays at 6.30pm

Sessions for experienced middle distance and endurance athletes. The coached session typically consists of a brief explanation of the session followed by a group warm up involving dynamic exercises and drills designed to improve your running and to get you ready for the session itself. Current abilities of participants range from about 33 minutes for a 10K through to around 48 minutes for the same distance. Sessions typically last 60-75 minutes.

Thursday – Group Runs at 6.30pm

These runs are suitable for all runners and normally involve at least two different routes and take place at various locations, please see Newsletter for details.

By coming to any of these sessions you will be able to:

  • improve your pacing
  • develop different running speeds
  • improve your running form, strength and mobility

All sessions are overseen by UKA qualified coaches or leaders.

Chichester Runners & AC also run Beginners’ courses in the Spring and Autumn. During the summer (April to September) the “Wednesday” Development Group is replaced by a series of laid trails of between four and seven miles. The club also holds “Handicap” runs once a month on the first Thursday evenings of each month.   


Training/Activities over next week.  

Sunday 30th October – Unsupervised Club “Three Peaks’ Thrash”. Meet at Northgate car park with start time between 8:15 am and 9:00 am. See the relevant page on the link from “Our Races” on the club website for more details and route.


Monday 29th OctoberSession led by Amanda. Meet 6:30 pm in Room 2 of the Pavilion at Chichester College for a pyramid session starting with 50m with increases in distance by 50m up to 250m and then back down again.

Monday 29th October – Cake Run Group led by Vikki and the team. Meet at 6:30 pm in Room 2 of the Pavilion at Chichester College for a 6:45 pm start for the usual variety of sessions offered by this group.

Monday 29th October – Week I of Run Chichester Beginner’s Group led by Mark. Meet 6:30 pm at The Pavilion, Chichester College. Good luck to those who embark on their challenge to run continuously for 30 minutes at the end of this eight-week course.

Monday 29th October – Week 1 of a structured threshold 6k run with route details on Notice Board and explained each week. Meet at 6:30 pm in Room 2 of the Pavilion at Chichester College.


Monday 29th October Week 7 of Stretch Class in the upstairs gym room at the Chichester College from 7:45 pm. Duration one hour.  


Tuesday 30th OctoberSession led by Keith. Meet 6:30 pm in Room 2 of the Pavilion at Chichester College for two times two miles repeat with 5 minutes jog in between.


Wednesday 31st October Session led by Amanda. Meet 6:30 pm in Room 2 of the Pavilion at Chichester College for three to five circuits of Westgate Fields (1k) with 60/90 seconds recovery.  

Wednesday 31st October – Week I of Run Chichester Beginner’s Group led by Mark. Meet 6:30 pm at The Pavilion, Chichester College. 

Thursday 1st NovemberClub Winter Handicap Event No. 2. Meet from 6:00 pm outside the front of Chichester College with start time between 6:15 pm and 7:00 pm. The course is just over four miles. Please note that the Pavilion will be unavailable, but you can use the WCs’ and changing rooms in the Sports Hall.



Brilliant running by the 40 plus squad from the club who competed on Sunday 21st October in the Great South Run. Reports indicate that the innovation of the Club Zone was an excellent addition and that as usual the event was well managed with large crowds turning out on a pleasant morning. The results can be found on the GSR website.  

It was the Lake District and Ennerdale Water for two members on Sunday 21st October. In a 25k trail run Tom Le Lievre led everyone home in a brilliant time of 1.38.35 and a course record to boot. In 40th place and 6th lady was Jenny Jakeman taking 2.30.26 between gun and finish line.   

After breaking the course record at Upton Park, Poole parkrun on the Saturday with a 15.56 timing James Baker won the Category “A” Fell Race (Exmoor Stagger) on Sunday 21st October clocking 1.15.18 for the 15.1-mile course that takes in Dunkery Beacon at 1705 feet the highest point in the Exmoor National Park. 

Miscellaneous Notices

We are so very pleased to report that Mikey Neville has been short-listed in the Fundraiser category for the forthcoming Sussex Community Heroes Awards for his outstanding feat of completing 200 triathlons in as many days.

Please tell Peter Anderson via 07786 036820 or nadandpeter@btinternet.com about running for the club in the last scheduled WSFRL match at Horsham (Gun Powder Trot) on Sunday 4th November. No news yet about the outstanding fixture managed by the Crawley Crew and remember the actual season finishes on 1st January with the epic Hangover 5.

A note in the diary please for the first Sussex XC League match of the season at Stammer Park on Saturday 10th November. More details next week. 

As we are aware it a favoured event by several members registration is now open for “Race the Train”, an event put on by the Rotary Club of Tywyn on Saturday 17th August 2019, via the website www.racethetrain.com.

Good luck to everyone running this weekend to include on Sunday the WSFRL match at Lancing (do contact Peter about entries on the day).  



It is imperative that everyone attending a club training session wears high-viz/reflective clothing and the Leaders reserve the right to exclude anyone not meeting this requirement. This includes those with head torches as your back also requires to be clearly visible to drivers, cyclists and pedestrians alike.

Also, please be aware and respectful of pedestrians and other users of the pathway, especially when running in groups. Thank you all for your support in this regard.