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
30th OctAlysonGP #10University TrackSketty Lane Pavilion
6th NovIan A. / Charlie / DewiSpeedUniversity TrackSketty Lane Pavilion
13th NovAlyson / Ian B. / GarethSpeedUniversity TrackSketty Lane Pavilion
20th NovPaul R. / Linda / Paul H.Speed
(meet at 6.45 to start running at 7.00)
University TrackSketty Lane Pavilion
27th NovPaul H. / Ian A. / DewiSpeed / hillsUniversity TrackSketty Lane Pavilion
4th DecGareth / AlysonSpeedUniversity TrackSketty Lane Pavilion
11th DecIan B. / Paul R. / LindaSpeedUniversity TrackSketty Lane Pavilion
18th DecCharlie / Ian A. / Paul H.Cooper TestUniversity TrackSketty Lane Pavilion
25th Dec NO SESSION  
1st Jan NO SESSION  

   

   

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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2018-19 2019-20
Nov Dec Oct
Antony Andrus     3000
Julie Archer 2500 2550 2575
Andrew Arran 2800    
Rob Appleby   3000  
Mark Bamford 2725    
David Barham 2325 2345 2425
Sarah Barham 2550 2525  
Martin Bennett   3000 3200
Steve Burton 2750 2350 2650
Adrian Bytheway     2775
Peter Clement 2450 2450 2575
Michelle Cole     3000
Ed Davies 2700 2650 2675
Gavin Davies     3000
James Davies 2650 2640 2725
Julie Davies 1825   1925
Nicola Davies 2125    
Sue Davies 2200    
Richard Donne     2300
Emma Doolan 2250 2275 2450
Karen Dusgate 2050 2125  
Louise Eakins     2350
Mark Eakins     2750
Alfryn Easter 1950 1950 1950
Del Eyre 2350 2125  
Chris Fuge 2225    
Laura Hall 2250 2150 2150
Paul Harris 2825    
Alyson Heard      
Alex Heron     2700
Lynn Holmes 2225 2175 2125
Vicky Holmes 2375 2225 1950
John Holohan 2300 2225 2175
Kim Holohan 2400    
Cameron Hopkins     2800
Jo Hughes-Dowdle      
Christine Hurdidge 2000   2050
Helen Jenkins   2350 2400
Mark Jenkins     2400
Bethan Jones     2800
Caroline Jones   2125 2200
Darren Jones     3025
Hannah Jones     2600
Julie Jones     2400
Leighton Jones 2450 2400 2425
Meinir Jones 2125   2125
Nerys Jones 2300 2300  
Phil Jones 2600 2550  
Elfed Joseph 2550 2490 2450
Nicola Julian 1950    
Viv Kavanagh 2550    
Saran Lewis      
Shereen Lisk   2450 2525
Steve Lisk     2925
Ian Llewellyn     3175
Brian Macbride     2725
Tim Macdermott 2525   2550
Steve McClelland 2550 2550 2600
Paul McNeill   2750  
Caroline Morgan     2400
Eurig Morgan 2450   2425
Gareth Morgan      
Tom Morgan     2725
Chris Montenegro 2950    
Linda Owens     1950
Alyson Page     2525
Gareth Parry 3250 3100 3350
Mike Prasad   2550  
Delia Pudney   2350  
Sally Reid      
Andy Rees 2600 2675  
Linda Rees   2125 2675
Paul Rees   2125 2675
Sandra Rees 2225 2225  
Manisha Rickards 2025   2200
Diane Ridgeway 2450   2525
John Sanderson 2625    
Caroline Sandles 2600   2675
Josh Sandles 3075    
Rob Sandles 3025   3000
Chris Simons   2850 2875
Angela Smith     1925
Christina Smith      
Gwen Smith     2300
Gina Southam 2350 2400 2275
Louise Steer   2350  
Paula Stockley     1325
Alice Sullivan   2550 2575
Dai Sullivan      
Sharon Trotman 2500 2125 2475
Si Vaughan      
Carl Vonk      
Anna Wake 2225 2125  
Jane Wallace 2000   2050
Phillip Wallace   2350 2275
Linda Waller      
Kevin Watson   2525 2725
Ceri Webber     2550
Dewi West 2950   2825
Dave Williams 2850   2875
Joy Williams 2025   2100
Katie Williams 2450 2400  
Nathan Williams 2450 2700  
Ellie Wood 2725 2700  
Monica     2375
Becky     2375
Benita     1975