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
6th JunePaul / LindaBeach runThree CliffsPenmaen, SA3 2HE
13th JuneDewiHillsValeoGarden Village AFC
20th JuneAlysonSpeedBynea Coastal PathLewis Arms
27th JuneChris Jones / Ian AGrand Prix #5Gorseinon Cycle PathGorseinon Cycle Path
   

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



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.

Back to top

2015-20162016-2017 2017-18
NovDecJanFebNovJanMar Nov Jan Mar
Julie Archer25002575 2550 2475  
Andrew Arran260027502800265026002810 2400    
Cayo Arran2750280028503250      
Mark Bamford29502600295028002720 2900   2600
David Barham20002150240024002425 2350   2000
Sarah Barham2300240025202550 2500 2475 2500
Steve Burton2800 2900   2450
Steve Cable28002925     2800
Rob Coffey2800280028502825      
Ed Davies265027402725 2800 2725 2800
James Davies25502680 2750   2600
Julie Davies185019001900185018601700 1900 1900 1900
Mark Davies            2750
Mary Davies          2000  
Sue Davies215022002300 2400   2200
David Doherty250024502550 2700 2575  
Emma Doolan            2250
Karen Dunsgate          2150  
Louise Eakins245023502450     2275
Mark Eakins280028502900     2600
Alfryn Easter1850205019502000210019502050 2050 2025 1975
Lee Edwards305030002900      
Abbey Evans          2425 2575
Eiri Evans2300      
Mark Evans275027702850      
Nigel Evans          2950 3050
Del Eyre2550220023002260      
Jacquie Fagan2600 2850    
Jonah Fage  3275 3175  
Nathan Flear315032503460      
Chris Francis315031003210   3275  
Anthony Fox2950     2850
Ffion George2700      
Dan Gilbert2950      
Mark Gosney3050310029503200      
Ross Gribble290029003000      
Brian Griffiths2400      
Laura Hall2200220022002200215022002250 2250 2250  
Paul Harris275028002850 2775    
Alyson Heard27002650 2700    
Lynn Holmes195020501950205019502100 2175 2175 2200
Vicky Holmes18502200220023502330 2300 2375 2300
John Holohan210022001950230022702350 2250 2200  
Kim Holohan2300235023002400240024202475 2400 2375 2350
Jo Hughes-Dowdle210022002125     2075
Laura Hughes-Dowdle22002150 2275   2450
Christine Hurdidge190021002150210021302200 2175 2125 2125
Simon Hurford25502700      
Ceri Isaac30003000305030603200 3250 3275 3275
Charlie James255026002700      
Carwyn Jenkins3000      
Helen Jenkins21502300 2325 2350  
Natalie John   2375    
Caroline Jones22002220 2275 2250  
Chris Jones2230280026902725 2850   2600
Aron Jones  3100    
Leighton Jones245024502350250024302525 2550 2450  
Meinir Jones1900210022002110 2200    
Nerys Jones2125 2225    
Elfed Joseph245024502530     2500
Nicola Julian185019901900190020001950 1975 1875 1950
Viv Kavanagh24002550 2575 2575  
Saran Lewis        2000 2050  
Shereen Lisk240024202500      
Steve Lisk2800 2950    
Michelle Louisi-Thomas          2400  
Brian Macbride            2600
Tim Macdermott          2375  
Steve McClelland265025502600270025902700 2700 2600 2600
Paul McNeill          2700  
Louise Miskell2650      
Caroline Morgan          2125 2125
Eurig Morgan235023002450245024002450     2400
Gareth Morgan3200      
Martin Nicholls        2100    
Rick Nugent        2500    
Lorna Nutter            2600
Linda Owens1990215021502300   2250  
Gareth Parry3025 3200 3000 3250
Ashley Pascoe3150      
Ross Poiner240027002750 2750 2600  
Mike Prasad260027002800280028102850 2750 2775  
Mark Probert2460      
Delia Pudney2140   2250  
Sally Reid          2225  
Linda Rees2200      
Paul Rees27502640      
Sandra Rees18002150235023302300 2375 2300 2200
Claire Reynolds26002550 2675 2675  
Diane Ridgeway  2300 2300 2250
John Sanderson2550 2600    
Caroline Sandles270027002650      
Rob Sandles305029003050      
Faye Sharpe2150200022102250 2225 2225 1500
Laura Sharpe265027002675      
Chris Simons280028302950 3025 3000  
Christina Smith2600260025902650 2600 2575  
Gwen Smith2350210024502400 2375   2275
Gina Southam2150220022502230 2275 2200 2200
Louise Steer          2375 2350
Alice Sullivan22002350240024502575   2625 2600
Dai Sullivan2500      
Andrew Thomas28502850290029002925      
Chris Timmins2690      
Sharon Trotman23002400245025202525 2525   2500
Si Vaughan2750      
Carl Vonk          2300  
Jane Wallace1800185017201750 1800 1825  
Phillip Wallace220020702100      
Linda Waller1950200018602000 2150 2075 2075
Dean Webster30103175   2900  
Richard Webster285029002925 2900 2825 2800
Dewi West28502900285029002950      
Geoff White24002550245024502300 2400 2050  
Glyn Williams   1950 2025 2025
Lisa Williams2550270026702800 2700