Conditioning & building speed training, Weds 20th Feb, 7.30pm

Fitbitch Crew at Brighton Half Marathon

Firstly, before we reveal details of this week’s training session, congratulations to the 25 members of Fitbitch who ran this year’s Brighton Half Marathon.

Almost half of these runners were new to running when they started with us back in November – and now look at them? Half marathon finishers and ready to take on their next challenge.

For those reading this, who have been inspired by watching the Brighton Half, we have beginners 0-5 courses starting in a few weeks on Monday and Tuesdays at 9.30am (one session per week) from either Hove Park Cafe or Lark on Lowther. These are for complete beginners and can be booked here (although our weds evening sessions are suitable for all).

If you already run, we are now training for the BlueBell 10k and 10mile race on April 21st – (although, Sunday run sessions are open to all as long as you are currently running regularly).

And for those who like a bit of travel with their running, we will be taking a race weekend holiday to Amsterdam on October 20th. Package prices will be finalised by the end of March but race entry should be done individually.

Meanwhile, on to our training for this week, which is suitable for all levels.

This week’s session will start with some biomechanical conditioning  before a Pyramid session, of different intervals over distance. Don’t worry if you’re a newbie – we’ll adapt where necessary.

PLEASE COMMENT IF YOU ARE COMING. Where layers that y ou can take off when necessary and it would be a good idea to bring a  mat if you have one.

Time: 7.30pm

Price: £5

Location: the Lawns adjacent to Hove Street, near King Alfred car park

Coach: Rachael

Breaking it down to build speed, Weds training 7.30pm

Know your body, boost your running

Whether you are new to our club, just signed up to our new course (which you can still do) or are part of our current training groups, this session will be perfect.

We will be working on improving your speed with interval work. For those unsure of pace, this will also be an opportunity to understand what pace is all about and how you can use this in your training.

It will also help supercharge your endorphins for the rest of the week ahead!

PLEASE COMMENT IF YOU ARE COMING

Those who have booked a new course, please bring a refundable £5 deposit for you training bracelet.

Location: the lawns adjacent to King Alfred Centre, usual place

Time: 7.30pm

Price: £5 drop in, or part of your course

Coach: Rachael

 

Scenic Sunday, training run 3rd February, 8.30am

NEW RUNNING COURSE

For runners starting their training for  10k and 10miles, we’ll be doing a flat, seafront 3.5miles run meeting at 8.30am on the seafront in front of King Alfred’s car park.

Half and Marathon Training Group: 13.5miles and 12miles

Get ready for a scenic stunner, heading out along River Adur, around Bamber Castle and back.

Unlike our previous runs in this area we will be keeping to the right hand side of the river going out, using the Link route to avoid the mud ( But this is the country, there will be mud once we head off this Link path so wear trail shoes if you have them!)

This weekend’s run will be working on race simulation, so we will be attempting to pick up the pace. Both groups will run together, with the half marathon group doing the final 1.5miles into Shoreham by Sea to finish.

PLEASE NOTE – because we are working on pace this weekend, we ask all those who typically run at the back of the group to meet at 8am. We will be starting earlier to give you time to work on your speed. If you are unsure whether you fit into this category, please call RAchael 07855 742195.

everyone else, meet at 8.30am as normal.

Times & Locations:

10k & 10mile BlueBell group: Meet in front of King Alfred Centre Car park, 8.30am. Running Ambassador: Mel L

12-13.5miles group:

Location: Entrance to Giant Bike shop, Shoreham next to RopeTackle Arts Centre – details here

Parking: Middle Street car park, 5minutes walk away. Free on Sundays. Please leave time to find the car park and walk to the start

Working on pace back runners:  meet 8am, Running coach: Rachael

Everyone else: 8.30am, Running coach: Kate

Running ambassadors: 13.5mile group: Elspeth, 12mile route: Tor

Drop in: £7

PLEASE ALL COMMENT HERE IF YOU ARE COMING AND TO WHICH GROUP. NEED A LIFT? COMMENT

 

Conditioning and the need for speed to improve your running.Wednesday 23rd January.

The reason for speed work is more than a quick dash from the horse.

It’s important to have strong core as a runner to prevent injuries and stabilise the trunk, plus help improve technique when fatigued on an endurance run. Half and full marathon runners you will reap the benefits by including this in your training.

Another important principle as a runner is speedwork. This often gets overlooked when people are training for a long distance run. The body has a natural ability to adapt to physiological demands. Training at the same pace day after day fails to improve running performance. But break out of that comfort zone with speedwork now and then, and the body will learn to deal with the new demands. The heart will get stronger, the cardiovascular system more efficient and the muscles are able to function better at full force. That will all translate to greater strength, faster and easier endurance runs. It is a session that caters for all abilities, even if you think you can only run at one pace, you’ll be surprised at how you can go faster for a short period of time once you have had effective coaching.

MEET: Hove Street, near King Alfred car park and the lifeguard hut. Time: 7.30 – 8.30pm

Coach: Kate 07702983744

Drop in £5.

 

The Beacon run and the Catch up Course. Sunday 20th January

Don’t be fooled – it’s not all this level!

As with last week all our runners are starting out together. Meeting at Stanmer park then everyone is heading (ahem) up to Ditchling Beacon. They’ll be no stopping for ice-creams once you’re there though. Not in January anyway. This does start out slightly challenging. I can hear you ask ‘what’s new!’ The last part of the run is a decline and the views make it all worthwhile, even on the ascent. This is the same day that Fitbitch founder Rachael is running the Mumbai marathon and may have completed it before we set out. That’s one way to gear us on.

Half and Full marathon – the distances are 11 and 12 miles, which will take you  west from the Beacon before heading down past the Chattri and back towards Stanmer. The 12 milers will need to add on that extra mile in Stanmer woods at the end of the 11 mile run.

Catch up Course – You are all now more conditioned as a runner and are ready to take on the South Down hills. This requires more muscle recruitment and takes less impact on the joints. So don’t be put off by the H word. When you get to Ditchling Beacon you’ll then take a downhill back to Stanmer and through the woods. Stunning scenery for a 7 mile route.

MEET: The A27 entrance to Stanmer, parking is either the left or right side car parks and we will meet by the two houses at the entrance. Please comment if lifts are needed. Bring extra layers for the post run stretch!

11/12 mile coach: Melissa 07894 146016. Running Ambassadors: Karen and Elspeth. Drop in:£7

Catch up Course coach: Kate 07702983744. Running Ambassador: Mel L. Drop in: £10

TIME: 8:30am.

Festive Sunday Run, Sunday Dec 16th

Get your Fitbitch poses out…t-shirt to the best pose!

Come and join us for our last Sunday run before our Xmas break (we will return on Weds 2nd January, with a new beginners to 10k group as well as our usual training for the Brighton Half and Full Marathon).

If you liked last week’s run, you will love this one too, which takes in the beauty of the Downs.

There will be a 6.5miles and 8miles, just a little under that which is on the training plan for some. But do not fear, there are some hills which will compensate.

And don’t panic, there are some lovely flat parts to as it winds down through the Downs.

This is a new route so even if you’re one of our regular runners, this is a newbie and it’s lovely.

PLEASE COMMENT IF YOU ARE COMING AND TO WHICH DISTANCE. iF YOU NEED A LIFT, COMMENT AND SOMEONE SHOULD BE ABLE TO GIVE YOU A LIFT.

 

Remember this is the last one before XMas and New year. Our dedicated training groups can meet each other for runs by posting on our closed training group Facebook pages.

For everyone else, please Like our usual Facebook page if you have not done so already and you can communicate here. If you end up being our 350th like, you’ll even get a complimentary 7am Hove camp in January.

Location:

6.5miles PLEASE meet on the SECOND CAR PARK past the fork on Devil’s Dyke Road

8miles PLEASE MEET the FIRST car park just past the fork on Devil’s Dyke Road

Price: £7

Time: 8.30am

Coaches: Rachael (TBC), Kate and Melissa

Run Ambassadors: Tor, Elspeth & Melanie Anning

 

Sea and Hills, Sunday 25th November

Get your pre-run poses sorted!

For all our runners, from beginners to advanced and anyone new to Fitbitch, this training run will tick all the boxes.

Don’t be scared by the word hill, as this route is more about undulations to help our new runners learn how to cope with gradient to help build strength and technique. And it finishes with a nice flat all the way back.

If you are an advanced runner used to more miles we will be working on tempo instead this Sunday.

Tempo is just as important as putting in the miles and we will work on this during the latter section of this run.

We will be offering a 5 and a 6 mile route, in line with our training plans for the Brighton Marathon and Brighton Half.

PLEASE COMMENT HERE IF YOU ARE COMING

Where: Meet Brighton Marina car park in Asda, far end near the car wash

Time: 8.30am

Drop in: £7

Coaches: Rachael, Kate & Melissa

RA: Karen & Mel A

Training run, Sat 17th November, 8am

Start your running well with Fitbitch

In a change to our schedule (due to the Brooks 10k, and SpartanBeast commitments) this week’s training is on Saturday.

It is geared towards those training for the Brighton Half and Brighton Marathon but all are welcome. And as we are at the start of training, it is good for beginners whether you are training for something or not.

There will be a choice of four or five miles, in line with our current training plans.

Both will involve road runs looping up from the seafront to Hove Park and back.

PLEASE COMMENT HERE IF YOU ARE COMING SO WE CAN ENSURE WE HAVE ENOUGH COACHES.

Location: Life guard hut by Hove Street (where we usually meet for WEds run club)

time: 8am

Drop in: £7

Coaches: Rachael, Kate and Run Ambassador Elspeth

 

Brighton Half Marathon Training, 2013 starts Weds 31st Oct

Some of our Brighton Half Marathon crew last year

NEXT WEEEK our Brighton Half Marathon training group starts.

A 16 week programme, our package includes a training plan, free FB race t-shirt, expert coaching on technique, strength and improving speed on Weds sessions, and beautiful guided runs on Sunday to help build up distance.

The packages are suitable for total beginners as well as intermediate runners.

Our first session will be on the lawns by Hove Street, adjacent to King Alfred Street and will be an introductory session where we will assess your running style, technique and biomechanics (7.30-8.30pm).

It will help you to understand the foundations of running and why getting this right is so important (if you miss this session, you can still join the group).

You can choose between paying for a half package, where you can use your sessions on Weds or Sunday. Or sign up for the full shebang and train Weds and Sunday. All those who sign for a package will be entitled to one complimentary Yoga for Runners session.

Don’t want to sign up to a package? Pay for a drop in of £5 Weds or £7 Sunday.

For package prices click here

(Those training for the Brooks 10k and planning on also doing the Half Marathon, you will have the opportunity to join this group after your race and build up on a 12 week plan).

N.B Once purchased sessions from packages must be used by Race day. They are non transferable and non refundable.

For frequently asked Questions please click here

Tempo training. Wednesday 24th October.

 

A quick dash from the horse was needed, hurrah for the tempo sessions!

Are you stagnating with your pace or even slowing down and do you want to get stronger and faster as a runner? Tempo training suits all abilities of runners and is a great way to spice up your training. You’ll be running at a faster pace than your steady jog which will train the body’s ability to take in more oxygen and use it to make energy in the muscles. It also helps prevent or delay the burning feeling that can occur in the muscles during running. Don’t get into the habit of training at the same pace, your body gets used to it and there’s no improvement plus the repetitive stride pattern will tighten the muscles and joints and make you more susceptible to injury. Brooks 10k runners and Spartan girls make that race a bit easier and get some tempo training in your programme. Or be a stride ahead with your Brighton full and half marathon training.

ARE YOU JOINING US? Please comment so we can provide enough Running Coaches.

Meet: Hove promenade, bottom of Hove Street, near King Alfred car park.

Time: 7:30 – 8:30 pm

Coach: Kate 07702983744

Drop in: £5