Training

Our normal training night is a Wednesday evening. We meet at 6:15pm to warm-up before starting our session. The session is usually finished by 7.30 (when many of us shower and retire to the nearest bar for a well earned drink). Each week, our coaches aim to provide a session that is challenging for our more able / experienced runners but also sufficiently flexible to allow our less able / inexperienced members to partake fully in the session.

Although our primary training centre is Garden Village FC (Gorseinon), to provide our club members with a varied set of training sessions we will often take advantage of other locations, including the Swansea University track for winter sessions.


Strava

Many of our runners are on Strava. You can see there their latest activities here.

Run Britain

You can see our runners' Run Britain rankings here.

Training Schedule

DateWho?What?Where?Directions to
meeting point
2nd JanNo session
9th JanPaul / LindaSpeedUniversity TrackSketty Lane
16th JanAlyson / DewiSpeedUniversity TrackSketty Lane
23rd JanIan B / Chris JSpeedUniversity TrackSketty Lane
30th JanIan A. / A.N. OtherGP #1 - One Mile - trackUniversity TrackSketty Lane
6th FebGareth / AlysonSpeedUniversity TrackSketty Lane
13th FebDewi / PaulHSpeedUniversity TrackSketty Lane
20th FebPaul / LindaSpeedUniversity TrackSketty Lane
27th FebIan A / Ian BSpeedUniversity TrackSketty Lane

   

Training Locations Map


Training Tips

A regular series of articles from head coach Dewi West.


The Basics

The basic techniques for endurance running:

  • Tall posture with high hips.
  • Relaxed shoulders with efficient backwards driving arm action.
  • Rhythm guides optimal speed and efficiency.
  • Foot lands naturally underneath the centre of mass, moving down and backwards.

Mobility Drills

Mobility exercises stimulate the main muscles we use to run and need to be 'woken up' before any workout.

The hips for example, are not just important for running strength. Increased mobility and therefore strength, could help avoid issues in later life. How many people do you know who have had a hip replacement?

The following mobility exercises will help your running and your lifestyle.


1. Hip flexor reach



2. Spiderman



3. Trunk Rotation



4. Hip Flexor Swings



5. Glute Swings



Running on Sand

With 2 x West Glams, 1 Gwent League, Sospan 10 and possibly the Welsh XC Champs all involving sand in various forms, here is a guide to running on sand.

Cooper Test

The aim of the Cooper test is to run as far as possible in 12 minutes. The distance covered will then give an estimate of your level of fitness. The test is good to monitor the development of your fitness. It is not designed to compare yourself with others. Instead, use it to measure your own progress.

The test is used by coaches to help work out whether training sessions with the athlete are working properly. It can also allow coaches to find weaknesses in their athletes and measure their improvement.

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2015-20162016-2017 2017-18 2018-19
NovDecJanFebNovJanMar Nov Jan Mar Nov Dec
Julie Archer25002575 2550 2475   2500 2550
Andrew Arran260027502800265026002810 2400     2800  
Cayo Arran2750280028503250          
Rob Appleby                3000
Mark Bamford29502600295028002720 2900   2600 2725  
Taylor Bamford              1900  
David Barham20002150240024002425 2350   2000 2325 2345
Sarah Barham2300240025202550 2500 2475 2500 2550 2525
Martin Bennett                3000
Steve Burton2800 2900   2450 2750 2350
Emma Campbell              1500  
Peter Clement              2450 2450
Rob Coffey2800280028502825          
Ed Davies265027402725 2800 2725 2800 2700 2650
James Davies25502680 2750   2600 2650 2640
Julie Davies185019001900185018601700 1900 1900 1900 1825  
Mark Davies            2750    
Mary Davies          2000      
Nicola Davies              2125  
Sarah Davies              2300  
Sue Davies215022002300 2400   2200 2200  
David Doherty250024502550 2700 2575      
Emma Doolan            2250 2250 2275
Karen Dusgate          2150   2050 2125
Louise Eakins245023502450     2275    
Mark Eakins280028502900     2600    
Alfryn Easter1850205019502000210019502050 2050 2025 1975 1950 1950
Abbey Evans          2425 2575    
Alex Evans              2350 2400
Eiri Evans2300          
Mark Evans275027702850          
Nigel Evans          2950 3050    
Del Eyre2550220023002260       2350 2125
Jonah Fage  3275 3175      
Nathan Flear315032503460          
Chris Francis315031003210   3275   3250 3275
Anthony Fox2950     2850    
Chris Fuge              2225  
Ffion George2700          
Mark Gosney3050310029503200          
Ross Gribble290029003000          
Brian Griffiths2400          
Laura Hall2200220022002200215022002250 2250 2250   2250 2150
Paul Harris275028002850 2775     2825  
Alyson Heard27002650 2700        
Lynn Holmes195020501950205019502100 2175 2175 2200 2225 2175
Vicky Holmes18502200220023502330 2300 2375 2300 2375 2225
John Holohan210022001950230022702350 2250 2200   2300 2225
Kim Holohan2300235023002400240024202475 2400 2375 2350 2400  
Mike Holohan                2775
Jo Hughes-Dowdle210022002125     2075    
Laura Hughes-Dowdle22002150 2275   2450    
Christine Hurdidge190021002150210021302200 2175 2125 2125 2000  
Simon Hurford25502700       2550  
Ceri Isaac30003000305030603200 3250 3275 3275    
Kathryn Jago              2025  
Charlie James255026002700          
Carwyn Jenkins3000          
Helen Jenkins21502300 2325 2350     2350
Natalie John   2375        
Kathryn Johnstone              1600 1600
Caroline Jones22002220 2275 2250     2125
Chris Jones2230280026902725 2850   2600 2700 2825
Aron Jones  3100        
Leighton Jones245024502350250024302525 2550 2450   2450 2400
Meinir Jones1900210022002110 2200     2125  
Nerys Jones2125 2225     2300 2300
Phil Jones              2600 2550
Elfed Joseph245024502530     2500 2550 2490
Nicola Julian185019901900190020001950 1975 1875 1950 1950  
Viv Kavanagh24002550 2575 2575   2550  
Saran Lewis        2000 2050      
Shereen Lisk240024202500         2450
Steve Lisk2800 2950        
Brian Macbride            2600    
Tim Macdermott          2375   2525  
Steve McClelland265025502600270025902700 2700 2600 2600 2550 2550
Paul McNeill          2700     2750
Caroline Morgan          2125 2125    
Eurig Morgan235023002450245024002450     2400 2450  
Gareth Morgan3200          
Chris Montenegro              2950  
Dennis Nelder              2600  
Martin Nicholls        2100        
Rick Nugent        2500        
Lorna Nutter            2600    
Linda Owens1990215021502300   2250      
Gareth Parry3025 3200 3000 3250 3250 3100
Ashley Pascoe3150          
Ross Poiner240027002750 2750 2600      
Mike Prasad260027002800280028102850 2750 2775     2550
Delia Pudney2140   2250     2350
Sally Reid          2225      
Andy Rees              2600 2675
Linda Rees2200         2125
Paul Rees27502640         2125
Sandra Rees18002150235023302300 2375 2300 2200 2225 2225
Claire Reynolds26002550 2675 2675      
Manisha Rickards              2025  
Diane Ridgeway  2300 2300 2250 2450  
John Sanderson2550 2600     2625  
Caroline Sandles270027002650       2600  
Josh Sandles              3075  
Rob Sandles305029003050       3025  
Fay Sharpe2150200022102250 2225 2225 1500    
Laura Sharpe265027002675          
Chris Simons280028302950 3025 3000     2850
Christina Smith2600260025902650 2600 2575      
Gwen Smith2350210024502400 2375   2275    
Gina Southam2150220022502230 2275 2200 2200 2350 2400
Louise Steer          2375 2350   2350
Alice Sullivan22002350240024502575   2625 2600   2550
Dai Sullivan2500          
Sharon Trotman23002400245025202525 2525   2500 2500 2125
Si Vaughan2750          
Carl Vonk          2300      
Anna Wake              2225 2125
Jane Wallace1800185017201750 1800 1825   2000  
Phillip Wallace220020702100         2350
Linda Waller1950200018602000 2150 2075 2075    
Kevin Watson                2525
Dean Webster30103175   2900      
Richard Webster285029002925 2900 2825 2800    
Dewi West28502900285029002950       2950  
Geoff White24002550245024502300 2400 2050      
Dave Williams              2850  
Joy Williams              2025  
Lisa Williams2550270026702800 2700        
Katie Williams              2450 2400
Nathan Williams              2450 2700
Ellie Wood              2725 2700