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
31st OctIan B / Ian ASpeed / Cooper TestUniversity TrackSketty Lane
7th NovPaul / LindaSpeedUniversity TrackSketty Lane
14th NovIan B / AlysonSpeedUniversity TrackSketty Lane
21st NovGareth / DewiSpeedElbaElba, Gowerton
28th NovIan A / Ian BSpeedElbaElba, Gowerton
5th DecPaul / LindaSpeedUniversity TrackSketty Lane
12th DecIan A / Ian BSpeedUniversity TrackSketty Lane
19th DecAlyson / DewiSpeedUniversity TrackSketty Lane
26th DecNo Session
2nd Jan 2019No 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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2015-20162016-2017 2017-18 2018-19
NovDecJanFebNovJanMar Nov Jan Mar Nov
Julie Archer25002575 2550 2475   2500
Andrew Arran260027502800265026002810 2400     2800
Cayo Arran2750280028503250        
Mark Bamford29502600295028002720 2900   2600 2725
Taylor Bamford              1900
David Barham20002150240024002425 2350   2000 2325
Sarah Barham2300240025202550 2500 2475 2500 2550
Steve Burton2800 2900   2450 2750
Emma Campbell              1500
Peter Clement              2450
Rob Coffey2800280028502825        
Ed Davies265027402725 2800 2725 2800 2700
James Davies25502680 2750   2600 2650
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
Karen Dusgate          2150   2050
Louise Eakins245023502450     2275  
Mark Eakins280028502900     2600  
Alfryn Easter1850205019502000210019502050 2050 2025 1975 1950
Abbey Evans          2425 2575  
Alex Evans              2350
Eiri Evans2300        
Mark Evans275027702850        
Nigel Evans          2950 3050  
Del Eyre2550220023002260       2350
Jonah Fage  3275 3175    
Nathan Flear315032503460        
Chris Francis315031003210   3275   3250
Anthony Fox2950     2850  
Chris Fuge              2225
Ffion George2700        
Mark Gosney3050310029503200        
Ross Gribble290029003000        
Brian Griffiths2400        
Laura Hall2200220022002200215022002250 2250 2250   2250
Paul Harris275028002850 2775     2825
Alyson Heard27002650 2700      
Lynn Holmes195020501950205019502100 2175 2175 2200 2225
Vicky Holmes18502200220023502330 2300 2375 2300 2375
John Holohan210022001950230022702350 2250 2200   2300
Kim Holohan2300235023002400240024202475 2400 2375 2350 2400
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    
Natalie John   2375      
Kathryn Johnstone              1600
Caroline Jones22002220 2275 2250    
Chris Jones2230280026902725 2850   2600 2700
Aron Jones  3100      
Leighton Jones245024502350250024302525 2550 2450   2450
Meinir Jones1900210022002110 2200     2125
Nerys Jones2125 2225     2300
Phil Jones              2600
Elfed Joseph245024502530     2500 2550
Nicola Julian185019901900190020001950 1975 1875 1950 1950
Viv Kavanagh24002550 2575 2575   2550
Saran Lewis        2000 2050    
Shereen Lisk240024202500        
Steve Lisk2800 2950      
Brian Macbride            2600  
Tim Macdermott          2375   2525
Steve McClelland265025502600270025902700 2700 2600 2600 2550
Paul McNeill          2700    
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
Ashley Pascoe3150        
Ross Poiner240027002750 2750 2600    
Mike Prasad260027002800280028102850 2750 2775    
Delia Pudney2140   2250    
Sally Reid          2225    
Andy Rees              2600
Linda Rees2200        
Paul Rees27502640        
Sandra Rees18002150235023302300 2375 2300 2200 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    
Christina Smith2600260025902650 2600 2575    
Gwen Smith2350210024502400 2375   2275  
Gina Southam2150220022502230 2275 2200 2200 2350
Louise Steer          2375 2350  
Alice Sullivan22002350240024502575   2625 2600  
Dai Sullivan2500        
Sharon Trotman23002400245025202525 2525   2500 2500
Si Vaughan2750        
Carl Vonk          2300    
Anna Wake              2225
Jane Wallace1800185017201750 1800 1825   2000
Phillip Wallace220020702100        
Linda Waller1950200018602000 2150 2075 2075  
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
Nathan Williams              2450
Ellie Wood              2725