Training

GCR believes that runners and joggers of all abilities should enjoy and be supported in their running, regardless of their goals or reasons for taking part. Regular training sessions are central to the club and suit every type of runner, speedy or not so. We welcome everyone, whether you are striving to improve, are training for a particular event or are content to maintain your current fitness level. One week you may choose to push yourself and another you may wish to do a steady sociable run. We try to cater for everyone. In the summer there are some lovely off-road running routes in the country around Tewin and Panshanger Park. In the winter the runs are mainly around Welwyn Garden City.

Take a look at our programme below and see which sessions suit you

TUESDAY 6.30pm & THURSDAY 7pm

The Tuesday and Thursday evenings are our club’s core midweek training sessions. Steady runs and the Tuesday interval session start at 6:30pm from the Dance Studio at the Sir Fredric Osborn Sports Centre AL7 2AF. On Thursday all sessions start from Sir Frederic Osborn (runs at 6.30pm and speed work at 7pm), except for the Track Session that starts at 6.30pm at Gosling Sports Centre AL8 6XE.

A summary of all the sessions is as follows:

Tuesday 6.30pm Beginners +
14 min mile covering 4-4.5 miles (8.4km pace)
Improvers 11-11:30 min mile covering 5-5.5miles (6.50-7.8k pace) Improvers +  10-10:30 min mile covering 6 miles (6:15-6:30km pace) Faster
9-9:30 min mile covering 6-7 miles (5.35-5.55km pace)
Intervals All abilities, drills published on Faceook
Thursday 7pm except Track 6.30pm Beginners plus to improvers 

c. 5 mile run

Improvers plus and beyond 

c. 7 mile run

Speed Work 

For all abilities

Track Session 

Gosling Sports Centre

There are usually 4-5 groups at each training session catering for runners of all paces and abilities.

GCR organise beginners’ courses several times a year and the next one starts on Tuesday 3rd October. Email runleaders@gardencityrunners.org.uk for details of our next course. This course is for people just starting out on their road to running and needing that extra bit of motivation. It gives new members an opportunity to progress steadily from walking to jogging, and then from jogging to running with the goal of being able to complete a 5k parkrun by the end of the course.

On Tuesdays there is an interval session focusing on speedwork and improving race performance, the details of this are emailed and posted on Facebook a few days before.

On Thursdays there is also a speed work session on set courses to allow runners to monitor their improvement, they meet at 7pm at Sir Frederic Osborn.

Additionally there is a track session hosted by one of our experienced coaches. This will include drills and intervals. Meet at Gosling Sports Park at the track at 6:30pm.

You can train with us in safety, with no-one left behind, and you’ll be amazed at the steady improvement you will make. These sessions would also be ideal for anyone training for events such as Race for Life and the many other organised races that take place in Hertfordshire and beyond.

For more information, please contact: gcr@gardencityrunners.org.uk

SUNDAYS

A long steady run takes place every Sunday morning in the countryside and is usually between 8 and 12 miles . The time and meeting point is posted on Facebook.

HOW TO FIND THE SPORTS CENTRE AT SIR FREDRIC OSBORN SCHOOL

Garden City Runners are based at the Sports Centre at Sir Fredric Osborn school.

Sports Centre
Sir Frederic Osborn School
Herns Lane
Welwyn Garden City
Herts
AL7 2AF

The entrance to the Sports Centre car park is via Appletree Way, opposite Daniels, off Herns Lane. There are 45 parking spaces.

warning Please note:
Do not use the laybys outside SFO Sports Centre. Use the school car park if sport centre is full.