Join us for mid-week training as we turn up the tempo for a pace session made famous by those speedy Kenyan runners.
Based on a classic progressive run, you’ll start steady and gradually building the pace. Not only does it improve your running speed, but it’s also a handy technique for running negative splits in a race (running the second half faster than the first). And with our new packages being released soon, it’s a great time to start working on your pace.
As always we adapt the session according to your ability making it suitable for beginners and seasoned runners alike.
MEET: Lifeguard hut next to King Alfred Centre car park on seafront promenade. (we will be on the move so please leave bags in cars)
TIME: 7:30 – 8:30pm.
COACH: Melissa 07894 146016
Drop in fee for Wednesday sessions are £5. Check the website for annual memberships.
Expect sunshine and sea views from the summit on Wednesday. The hill training is once again at Dukes Mound, so we are working on timed repetitions of up to 400 metres. The session is suitable for all levels and will help with race simulation for the upcoming events, Tough Mudder, South Downs and Seaford 10k or half.
There are numerous benefits to hill training and not just for our Sunday runners. Road runners of various distances will reap the rewards after hill training. It’s an effective way of building strength and power whilst also recruiting the upper body and core. An all over workout for you! We will be looking at technique and cadence at the start of the session, which will also improve your running performance on flat runs. PLEASE BRING A STOP WATCH IF YOU HAVE ONE.
MEET: Bottom of Dukes Mound. Madeira Drive – near Yellowave.
Build strong foundations, and improve your running with Wednesday’s conditioning for runners’ class. If you come to our sessions regularlys, you will understand how vital these classes are for developing a strong, injury-free body for running.
New to us and want to try for the first time? Then these sessions are perfect, particularly if you are looking for a session to help you get in shape.
We will be focusing on workouts for the butt and core particularly.
If you have one, please bring a yoga mat. Please comment if coming
Location: lawns adjacent to king Alfred centre by hove street south
For our 10k running course, or those who would like a social run, we are building on our ability to tackle hills this week. Don’t panic though as the return is completely flat so this is a great introduction run for tackling hills.
As for our Obstacle Performance Team training for Tough Mudder, choose between a 10mile or 11.5mile route this weekend, with in build race specific conditions and water involved. (please note, these runs are only for our Performance Boot Camp).
Our other Run Club run this week will be an 8mile route suitable for those who would just like to enjoy a social run of a reasonable distance to blow away the cobwebs and off set any of the excesses of the long weekend!
PLEASE COMMENT HERE WHETHER YOU ARE COMING AND ON WHICH ROUTE.
Location: meet outside Asda at Brighton marina (TM crew, park in the car park rather than supermarket car park which is only two h ours)
Time: 8.15am for a prompt 8.30am departure
Drop in: £10 (not applicable to TM runs which are only open to boot camp)
Training to run at a certain pace or increase your mileage depends on every individual. Wednesday’s pace session will help you determine what pace you can maintain for your target distance and will improve different aspects of your fitness, provide greater opportunity for recovery between training sessions and reduce the risk of injury.
BEGINNERS - As with all our Wednesday sessions this is suitable for everyone. The session is designed to allow for everyone to run however many intervals that meets their ability whilst controlling your pace.
Tough Mudder, Seaford , South Downs Half runners and those wanting to keep up fitness levels - Pace training will help you gain a pb, complete the long distance and keep variety in your training.
Comment below if you are coming along.
MEET AND TIME: 7:30 – 8:30 pm. Bottom of Hove Street, next to the lifeguard hut (opposite King Alfred car park.) PLEASE NOTE: PARKING SPACES AT KING ALFRED MAY BE FULL DUE TO THE FESTIVAL TENT ON THE LAWNS. PARKING NEAR MARROCCOS IS THE SAME PRICE.
This coming weekend we have a run for our 10k training group of 3miles, and were also due a run of 11.5miles for those training for the South Downs Half Marathon.
However, we suspect that no one is now doing this race and were considering perhaps changing the mileage and offering a 7-8mile run instead which may suit more of you who perhaps would like a social run that was not too long.
Please vote below and let us know. We will go with the majority.
If you missed the start of our 10k course on Wednesday, or you are interested in social running with expert coaching and want to start off gradually, don’t miss this weekend’s 2.5mile run.
Suitable for all, this is a flat seafront run with two expert coaches who will guide you through running techniques that could transform your running. The second part of the run will focus on pace and improving speed.
Join us this Wednesday and let us change the way you think about hills. We’ll be focusing on uphill and downhill technique as well as mental strength, making this a fantastic session for beginners and regulars alike. Don’t worry, we’re not heading off into the hills, but using Dukes Mound on Madeira Drive.
If you’ve just signed up for the 10k beginners course, training for the half or if you’re just coming back since your last race come along on Wednesday and kick start your running. We’ll be tailoring effort to your ability with time to rest between each climb.
Hills are one of the best and fastest ways to build strength and speed. But it’s not all about boosting your cardio fitness and leg strength, running form and mental strength are just as important.
Once you find your stride, you’ll feel lighter and smoother whether you’re going up or coming down, not to mention the paybacks in racing times.
Meet us at: Bottom of Dukes Mound – Madeira Drive
How much: £5 drop in (but check the website for package deals and annual membership)
Learn to run with innovative techniques, amazing support
Want to join the Fitbitch run crew but concerned you won’t be fast enough, or can’t run far enough?
Come and join our 8 week to 10k course which starts this Wednesday. You must be able to run 2.5miles already but that is the only requirement (if you are interested in our total beginners courses, please visit http://www.haveyourcakeandrunclub.com)
Our first session will be Weds at 7.30pm (subscribe here for more details when we post the training) although if you can’t come to the first session it is simple to catch up.
This course is also ideal for those who have run with us in the past but have not been training for a long time and would like to start building their distance or working on their speed.
Our week night training sessions are for all, whether you are training for a race or just doing it for social reasons. They focus on technique, pace, and hill running.
Our weekend sessions are when we start building the distance.