They might not be pleasant but they have plenty of benefits for runners. Running up hills helps build strength and power in your legs, which converts to quicker times on the flat, and encourages positive changes in running form by lifting your knees up that little bit higher.
Interval sessions are pretty much as they sound like. You run repetitions with slower recoveries in between. You train at your own pace and at your own level of challenge. Interval training is great for improving your speed.
Described as a ‘comfortably hard’ pace, the aim is to run at roughly 90% of your 5km race pace and be able to maintain this pace for the duration of the session.
A track session at the Guildford Spectrum builds up your speed due to the surface and controlled environment. You can trust your footing while running and it also allows you to measure times and distance accurately. Athletic clubs do varying sessions each week. The cost of this session is £3 each which covers the track hire.
The shorter Just Run sessions allows for a conversational pace, roughly 6.5 – 7 mins/km with a couple of stops to re-group. If you are new to the group and returning to running this is a perfect starting option.
The idea of our new 9k distance is to offer something in between the usual 6-7k and 10-11k options. If you find the longer option too fast, and the shorter too slow, then this might be the option for you!
The longer Just Run sessions allows for a moderate pace, roughly 5 – 5.5 mins/km with a couple of stops to re-group.
The long run is normally 15-20 km on local trail routes and aims to take around 2 hours. We advise you bring some form of hydration for the duration of the run and also generally recommend wearing trail shoes.
All of the Run Leaders are volunteers and are EA qualified ( England Athletics ).