Our core running sessions consist of a weekly track session, a hills/intervals run and then something random at the weekend to keep things adventurous.

Technique-Focused Training (Technical Development)

The technique-focused session is held on Monday evenings at the Cumberland Arena in Crewe.  The sessions are different each week and include a structured warm-up, followed by a selection from threshold training, pyramids, intervals and technique. The aim is for every runner to improve their technique, speed and running economy.

The track is 400m per lap so about 4 laps per mile. We all run at our own pace and you can come into this session with different objectives. The good thing is running sociably with no pressure on distance/pace, there is no traffic, and the surface is cleaner than pavement as well has having a lesser impact on our skeletons.

This allows developing runners to build up their running confidence without worrying about holding a group back, experienced runners to time themselves on a consistent course and keeps the group generally together so we can coach better and encourage one another.

The technique sessions are also great for those getting into running whether they are new or returning to the sport after absence. This is because the training benefit to you per mile is higher than simply plodding out lots and lots of monotonous miles.  You also get to run as part of a group BUT at your own pace which reduces injury risk and burnout while keeping running enjoyable.

We can also film your running using your own phone and help you review your running technique to improve they way you run to improve speed, reduce injury risk and so on.

Hill/Interval Running

We hold a hill/interval run on Wednesday evenings.

A typical hills session may consist of:

5 minutes warm up jog. Then

• Run/jog up the hill, walk back down to recover
• Repeat to a total of 10 times or whatever you can do without injury
• Add 2 reps each week 12,14,16,18,20

15 minutes putting all these skills together as a run

A typical intervals session may consist of:

5 minutes warm up jog. Then we jog to a long road with wide paths and street lights like Peter de Stapleigh Way or Waterlode in Nantwich

• Run quickly between one set of lamp posts
• Jog/walk to the next lamp post
• Repeat to a total of 10 times or whatever you can do without injury
• Add 2 reps each week 12,14,16,18,20

15 minutes putting all these skills together as a run

In summer months the run lead will guide you on a 10k loop around Nantwich and it's surrounding area which includes country trails, canals, cycleways and quiet lanes. Most weeks there will also be the option of at least one turnback point for those wanting a shorter distance for any reason. The start point is generally a town car park where we warm up, explain the route before and agree a back-marker for safety before heading off.

Saturday Run

Saturdays are currently uncoached. Examples of what people do:

- Parkrun - a free 5km timed run around a park. These are good race prep, a goal for developing runners, sociable, great for mental health.

- A long slow jog to build endurance for a longer run like a marathon or middle to long distance triathlon.

- Organise a run on our Facebook Group page or join in with some of the excellent running groups Nantwich has to offer. They are inexpensive and generally well-run so check them out!

- A multisport session where people combine a swim/cycle ride with a running brick to simulate racing

- Head off on an adventure like the Peak District, the Welsh hills or Chester's Roman Walls

The main thing is to have fun and safely enjoy the benefits, people and adventures that all your training brings to your lifestyle - it's fantastic!