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
4th SeptGareth / AlysonSpeedPenclawddSeafront Car Park
11th SeptIan A / CharlieSpeedElbaElba
18th SeptPaul / LindaSpeedBynea Cycle PathBynea Car Park
25th SeptCommitteeGP#9Swansea BeachThe Secret Cafe
2nd OctDewi / Paul HSpeedUniversity TrackSketty Lane Pavilion
9th OctIan A / AlysonSpeed / HillsUniversity TrackSketty Lane Pavilion
16th OctIan B / GarethCooper TestUniversity TrackSketty Lane Pavilion
23rd OctPaul / LindaSpeedUniversity TrackSketty Lane Pavilion
30th OctAlysonGP #10University TrackSketty Lane Pavilion
   

   

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 2019-20
NovDecJanFebNovJanMar Nov Jan Mar Nov Dec Oct
Atony Andrus                  3000
Julie Archer25002575 2550 2475   2500 2550 2575
Andrew Arran260027502800265026002810 2400     2800    
Cayo Arran2750280028503250            
Rob Appleby                3000  
Mark Bamford29502600295028002720 2900   2600 2725    
Taylor Bamford              1900    
David Barham20002150240024002425 2350   2000 2325 2345 2425
Sarah Barham2300240025202550 2500 2475 2500 2550 2525  
Martin Bennett                3000 3200
Steve Burton2800 2900   2450 2750 2350 2650
Adrian Bytheway                  2775
Emma Campbell              1500    
Peter Clement              2450 2450 2575
Rob Coffey2800280028502825            
Michelle Cole                  3000
Ed Davies265027402725 2800 2725 2800 2700 2650 2675
Gavin Davies                  3000
James Davies25502680 2750   2600 2650 2640 2725
Julie Davies185019001900185018601700 1900 1900 1900 1825   1925
Mark Davies            2750      
Mary Davies          2000        
Nicola Davies              2125    
Sarah Davies              2300    
Sue Davies215022002300 2400   2200 2200    
David Doherty250024502550 2700 2575        
Richard Donne                  2300
Emma Doolan            2250 2250 2275 2450
Karen Dusgate          2150   2050 2125  
Louise Eakins245023502450     2275     2350
Mark Eakins280028502900     2600     2750
Alfryn Easter1850205019502000210019502050 2050 2025 1975 1950 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 2150
Paul Harris275028002850 2775     2825    
Alyson Heard27002650 2700          
Alex Heron                  2700
Lynn Holmes195020501950205019502100 2175 2175 2200 2225 2175 2125
Vicky Holmes18502200220023502330 2300 2375 2300 2375 2225 1950
John Holohan210022001950230022702350 2250 2200   2300 2225 2175
Kim Holohan2300235023002400240024202475 2400 2375 2350 2400    
Mike Holohan                2775  
Cameron Hopkins                  2800
Jo Hughes-Dowdle210022002125     2075      
Laura Hughes-Dowdle22002150 2275   2450      
Christine Hurdidge190021002150210021302200 2175 2125 2125 2000   2050
Simon Hurford25502700       2550    
Ceri Isaac30003000305030603200 3250 3275 3275      
Kathryn Jago              2025    
Charlie James255026002700            
Carwyn Jenkins3000            
Helen Jenkins21502300 2325 2350     2350 2400
Mark Jenkins                  2400
Natalie John   2375          
Kathryn Johnstone              1600 1600  
Aron Jones  3100          
Bethan Jones                  2800
Caroline Jones22002220 2275 2250     2125 2200
Chris Jones2230280026902725 2850   2600 2700 2825  
Darren Jones            3025
Hannah Jones                  2600
Julie Jones                  2400
Leighton Jones245024502350250024302525 2550 2450   2450 2400 2425
Meinir Jones1900210022002110 2200     2125   2125
Nerys Jones2125 2225     2300 2300  
Phil Jones              2600 2550  
Elfed Joseph245024502530     2500 2550 2490 2450
Nicola Julian185019901900190020001950 1975 1875 1950 1950    
Viv Kavanagh24002550 2575 2575   2550    
Saran Lewis        2000 2050        
Shereen Lisk240024202500         2450 2525
Steve Lisk2800 2950         2925
Ian Llewellyn                  3175
Brian Macbride            2600     2725
Tim Macdermott          2375   2525   2550
Steve McClelland265025502600270025902700 2700 2600 2600 2550 2550 2600
Paul McNeill          2700     2750  
Caroline Morgan          2125 2125     2400
Eurig Morgan235023002450245024002450     2400 2450   2425
Gareth Morgan3200            
Tom Morgan                  2725
Chris Montenegro              2950    
Dennis Nelder              2600    
Martin Nicholls        2100          
Rick Nugent        2500          
Lorna Nutter            2600      
Linda Owens1990215021502300   2250       1950
Alyson Page                  2525
Gareth Parry3025 3200 3000 3250 3250 3100 3350
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 2675
Paul Rees27502640         2125 2675
Sandra Rees18002150235023302300 2375 2300 2200 2225 2225  
Claire Reynolds26002550 2675 2675        
Manisha Rickards              2025   2200
Diane Ridgeway  2300 2300 2250 2450   2525
John Sanderson2550 2600     2625    
Caroline Sandles270027002650       2600   2675
Josh Sandles              3075    
Rob Sandles305029003050       3025   3000
Fay Sharpe2150200022102250 2225 2225 1500      
Laura Sharpe265027002675            
Chris Simons280028302950 3025 3000     2850 2875
Angela Smith                  1925
Christina Smith2600260025902650 2600 2575        
Gwen Smith2350210024502400 2375   2275     2300
Gina Southam2150220022502230 2275 2200 2200 2350 2400 2275
Louise Steer          2375 2350   2350  
Paula Stockley                  1325
Alice Sullivan22002350240024502575   2625 2600   2550 2575
Hannah Grace Sullivan                  2250
Dai Sullivan2500            
Sharon Trotman23002400245025202525 2525   2500 2500 2125 2475
Si Vaughan2750            
Carl Vonk          2300        
Anna Wake              2225 2125  
Jane Wallace1800185017201750 1800 1825   2000   2050
Phillip Wallace220020702100         2350 2275
Linda Waller1950200018602000 2150 2075 2075      
Kevin Watson                2525 2725
Ceri Webber                  2550
Dean Webster30103175   2900        
Richard Webster285029002925 2900 2825 2800      
Dewi West28502900285029002950       2950   2825
Geoff White24002550245024502300 2400 2050        
Dave Williams              2850   2875
Joy Williams              2025   2100
Lisa Williams2550270026702800 2700          
Katie Williams              2450 2400  
Nathan Williams              2450 2700  
Ellie Wood              2725 2700  
Monica                  2375
Becky                  2375
Benita                  1975