Training Nights
The training schedule for Horsham Joggers is below… to find out more do not hesitate to contact us
Tuesday 7:00 p.m: Broadbridge Heath Sports Centre, Horsham Winter: road runs from 5 to 8 miles Summer: mix of road and trail runs from 5 to 8 miles.
Thursday 7:00 p.m. Broadbridge Heath Sports Centre, Horsham. Winter& Summer: Track training (speedwork) & road runs up to 8 miles.
Thursday 7:00 p.m: Summer pub runs. In addition to club runs we have pub runs which are held throughout the summer months starting and finishing at a nominated pub in West Sussex.
Thursday 7:00 p.m. Night Time off-road Running Sessions - using Head Torches these runs start from varied locations at 7pm during the winter months.
Sundays: 9:00a.m Broadbridge Heath Sports Centre, Horsham. Winter London Marathon Training Runs, starting on the first Sunday in January and finishing the Sunday before the London Marathon. Distances 9 miles to 21 miles, on the road runs, fully supported with drink stations and maps.
Also on Sundays 9:00 a.m. from May to December there are regular 10 mile runs starting from Broadbridge Heath Sports Centre, Horsham.
Running for beginners
by Alan Swetman (L2 coach)
Whilst Horsham Joggers (HJs) look to cater for all levels of runner, if you are not currently able to run 5 miles at an easy pace you do probably need to do some easy running before joining one of the HJs running groups on a Tuesday evening. The key if you are completely new to running is to take it easy, little and often is far better than charging of out of the house as fast as you can and pulling a hamstring before you reach the first corner!!
Everyone is different and some, although not runners, will have a background in other sports. The programme below is a suggested 3 month programme for complete non runners, feel free to get through it quicker if you feel able but equally if you feel you need to take longer then it doesn’t matter.
The key initial aim is to get to the point where you can comfortably run easy for 30 minutes 3 times a week so a good start is to decide when each week you are going to run and mark these on the calendar, once they are on there you a far more likely to stick to them, it is a good idea not to make these consecutive days but to allow a rest day in between.
In week 1 you may feel that you need to start with brisk walks as opposed to any running, this is fine. One key point, if you know of any health reason why you might not be able to run, take the programme to your doctor and get their confirmation that you are good to go, just be sensible here.
The running should be at conversation pace so it is a good idea to try to find a running buddy to do the programme with you, if you can’t talk to each other while running you are going too fast! Make sure that you are well hydrated before a run and if in doubt carry a small bottle of water, remember though sip little and often no need to gulp!! You don’t need any special kit at this stage but once you have decided that running is for you and initial investment in a good pair of running shoes is highly advisable (See Mike in Up & Running in Horsham for specific advice).
Suggested Programme
Week 1 – 3x30 mins - brisk walking
Week 2 – 3x30 mins – 1 min gentle jogging, 4 mins brisk walking x 6
Weeks 3&4 – 3x30 mins – 2 mins gentle jogging, 3 mins brisk walking x 6
Weeks 5&6 – 3x30 mins – 3 mins gentle jogging, 2 mins brisk walking x 6
Weeks 7&8 – 3x30 mins – 4 mins gentle jogging, 1 min brisk walking x 6
Weeks 9&10 – 3x2x15 mins gentle jogging with 3 minute brisk walk in between
Weeks 11 – 13 – 3x30 mins gentle jogging
Finally – pick the run when you have most time (probably at the weekend) and each week or two add 5 minutes to the run until you are running for 50 – 60 minutes. Don’t rush the progressions and there is nothing wrong with spending longer at one level or moving on quicker but taking time at this level will pay dividends in the medium to long term.
You are now officially an athlete and can look forward to the following Tuesday when you can come along to HJs for the first time!!
Good Luck!
Marathon Training 2012
Horsham Joggers - Marathon Training – 2012
Week No. Date Miles Organizer Race Alternatives
Week 1 Mon. 2nd January 10 Paul Aylett
Week 2 Sun. 8th January 12 Chris Lalley
Week 3 Sun. 15th January 13 Geoff Parker
Week 4 Sun. 22nd January 14 Allan Pettitt
Week 5 Sun. 29th January 14 Tony Frankland
Week 6 Sun. 5th February 15 Ben Ageros Chichester 10K
Week 7 Sat. 11th February 16 Iain Campbell
Week 8 Sun. 19th February 17 Michael Saunders
Week 9 Sun. 26th February 18 Mark Crane
Week 10 Sun. 4th March 14 Steve Purkess
Week 11 Sun. 11th March 19 Tony Johnson
Week 12 Sun. 18th March 20 Worthing 20
Week 13 Sun. 25th March 20 Dave Sandham Hastings Half Marathon
Week 14 Sun. 1st April 16 Alan Greig
Week 15 Sun. 8th April 14 Paul Oakley
Week 16 Sun 15th April 10 tbc Brighton Marathon
Week 17 Sun. 22nd April 26 London Marathon
Organizers Responsibilities
- Plan the course to the required mileage and check the route. We have routes from previous years already mapped, but please feel free to plan a new one.
- Map of the course with written directions – copies for runners on the day.
- Manned water stops (incl. energy drinks - Lucozade Sport is the London Marathon drink) at roughly 5 mile intervals. Drinks etc. are bought by the club and can be obtained from Alison Gormley on either the Tuesday or Thursday (Please arrange with Ali when you wish to collect your supply).
- There must be a car on the course. Please drive round the course behind the last runner to pick up anyone injured or struggling.
Notes
- All Sunday runs start at the Broadbridge Heath sports centre, 9.00am start,
(except 18th March in Worthing).
- Note Saturday 11th Feb to avoid Valentines Run Sunday 12th Feb.
- Park in the leisure centre car park by the bowls centre–not the Tescos car park.
- As in previous years, we intend to have a club minibus on London Marathon day for transport there & back. More details nearer the time. Expected cost £6 a head.
- Any questions contact Tony Frankland.
- Those doing the Brighton Marathon on 15th April drop to 14 and 10 miles on 1st and 8th April to taper one week earlier.
Beginners
- Please let us know who you are so we can ensure you are in the right pace group.
- Three weekly club runs (Sunday–long distance/slow pace, Tuesday–med distance /medium pace, Thursday–short intervals/fast(track or road) will give you your basic training miles starting at 23 miles a week rising to 34 miles a week. Add your own further sessions to tie in with your training schedule.