Wednesday 22nd May. Pace workout.

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.

£5 DROP IN FEE

COACH: Kate. 07702983744

 

River Run, Sunday 24th March, 8.30am

Friendly faces

PLEASE SCROLL TO POST BELOW FOR DETAILS OF THIS WEDS TRAINING SESSION

We’ve worked a lot on hills in the last few weeks of Sunday sessions, so this weekend, we’re taking to the river for a flat route, perfect to help you focus on technique.

This is also a great opportunity for those who are a little behind in their mileage to catch up, as both the 6 and 9mile route follow the same path, with the 6mile turning back sooner.

Those wanting to run a little further in the shorter distance can do so, until they meet with the front of the 9mile group on their return.

We are short on staff this week so we ask all our runners for understanding this weekend. Fast runners may need to loop back with their ambassador to ensure those at the back don’t fall too far behind (or be prepared to wait and catch up). We will brief you all at the beginning of the run.

This is a perfect run for those currently not training for something but who would like to run in a group.

PLEASE COMMENT HERE IF YOU ARE COMING (marathon training group route will be posted later this week). PLEASE BE PROMPT – arrive with plenty of time to park, sign in and pay. Groups leave on the run at 8.30am.

6miles: Ambassador Elspeth

9miles: Ambassador Mel Lankester

Location: Car Park Riverside, Shoreham by Sea http://en.parkopedia.co.uk/parking/shoreham_by_sea/

Please note, this was closed a few months ago so you may need to park in surrounding streets where there is plenty of room

Time: 8.30am departure

Drop in: £7

Hill Training, Weds 23rd May, 7.30pm

Train the hills and they will feel flat

Whether you are training for a race that involves hills, a flat road run, or simply for looking great on the beach, hill training is a must.

It helps to improve your running technique and efficiency (high knee lifts to drive up the hill helps get rid of that soft shoe shuffle!) and recruits more muscle fibres to help build strength. Er, and a nicer looking bikini butt.

Whether you are a beginner or an experienced runner, this session will be suitable for you.

If you have a heart rate monitor, please bring it but it is not essential.

Please comment here if you are coming.

Location: Bottom of Duke’s Mound. http://g.co/maps/u5a4e

Time: 7.30pm

Coach: Rachael

Cost: £5 (if you have paid for a package DO NOT forget to wear your run membership band)

Steady run Sunday. Between 3 mile and 7 mile options.

It may sound mad to some, but a perfect start to a Sunday morning is a steady run with other females who are out to keep up or improve their fitness levels. Sunday is always our longer run. Pace and distance is relative to where you are in your training programme. Our Sunday runs are about helping and motivating you to increase your distance and fitness levels. Nobody gets left behind as our Running Ambassadors are there to support you. We take you on some fantastic training routes that make you really appreciate the local surroundings.

All three distances (3, 4 and 7 miles) start out together, heading from Hove seafront to Hove Park where the 3 mile turns back and the 4 mile route includes a lap of the park which includes some gradient. The longer route of 7 miles takes us up towards Devils Dyke. Perfect terrain for week two of Friston Forest training.

Please leave a comment stating which distance you are planning to do.

Meet: Hove Promenade, behind King Alfred.

When: 8:30am

Lead Coach: Kate 07702983744

Running Ambassador: Melanie Lankester

£5 drop in.

Hill training, Weds 14th March

Accomplish the hills and you'll feel this smiley!

Don’t be put off by the word hill if you are a beginner.  Hills are a runner’s friend as they help transform your running, making you a better, stronger and faster runner.

Or, if you’re just running to get in shape, they are great for recruiting more muscles in the bum, ergo, a better shape!

This session is a must for anyone training for the Blue Bell 10k or 10miles in particular. But if you have just joined us and are a beginner it is equally as good and you will work within your current fitness level and ability.

The session will involve hill repeats, going at pace up and down the hill with a rest period after each set. Both the up and down are important in hill training as it helps build the muscles, stability and plyometric strength.

Please comment here if you are coming to the training so that we can plan accordingly.

Location: Bottom of Dukes Mound, Madeira Drive

Parking: Free at this time

Time: 7.30pm

Drop in fee: £5

Coaches: Rachael & Melissa

Conditioning, confidence, technique, Weds 29th Feb

Conditioning for runners is vital

This week’s Wednesday night training works for you no matter what your level.

Again this week we will be focusing on strength and conditioning work, something many runners leave out of their training but which is vital for improved biomechanics, running efficiency and to help prevent injury.

We will also be taking this conditioning work into some technique workshops, to help you to see how vital the conditioning work is and why it is important.

Whether you are completely new to us and have not yet signed up, or you are training for the BlueBell, Half Marathon, 25k or the Marathon, this is a session not to be missed.

Please COMMENT HERE IF YOU ARE COMING SO WE CAN GET THE CORRECT NUMBER OF COACHES.

Location: Hove Lawns, near HOve Street South

Parking: King Alfred Centre

What to bring: Skipping ropes, mats and a foam roller if you have them. Don’t worry if not.

Drop in: £5

Coach: Rachael

 

Pace Training, Weds 24th Jan, 7.30pm

What is pace? And why is it important anyway?

The reason regular target pace training is essential is that your body learns to adapt to running at this pace. It means your body will achieve greater metabolic and neuromuscular efficiency and become less fatigued as you become used to training at this pace. But most importantly, you’ll feel confident of your ability to run at this pace comfortably.

We will cover this, along with exploring your realistic ‘race pace’,  at this week’s training.

DON’T worry if you are a new runner. This session will also work if you want to build up your distance, or just get stronger. The pace will fit for each individual runner.

If you are one of our half marathon or full marathon runners though, please try the Running World Race Time Predictor before the session to get an idea of your race pace. And if you have one, bring your training watch and try to stick to this pace.

Be realistic though. You may want to run a half marathon in 1hr 35mins, but if your best time last year was 2hrs 10mins, it is unlikely. Yes,  you should push yourself for improvement but within the parameters that your current training indicates.

Notice how we bamboozle you with the theory without actually mentioning what we’re doing…

The training session will be 2miles at race pace with a jog to recover. We will aim to repeat this two or three times depending on time.

PLEASE COMMENT HERE TO LET US KNOW YOU ARE ATTENDING. THIS ENABLES US TO PUT ON MORE COACHES FOR THE GROUP TO ENSURE THE QUALITY OF OUR TRAINING.

Location: Meet Life Guards hut, the lawns adjacent to Hove Street South

Parking: King Alfred Centre

Drop in: £5

Coach: Rachael, 07855 742195

Bags and valuables? Leave in your car- bring water and we can leave by the lifeguard hut.

 

 

 

10miles of heaven, Sun 18th Dec

Wear your trail shoes!

Heaven and 10miles, in the same sentence, I hear you splutter?

But it’s true, as any of you who trained with us for the TUI Palma Half Marathon will know. This is the stunningly beautiful run that took us past Breaky Bottom vineyard.

If you didn’t experience it, then come and find out what you missed.

It’s a hilly one, but it is great for building your endurance, and the scenery really helps take your mind off the hills (besides there are some downhill sections!)

It’s the last one before our Xmas break so it will leave you able to fully indulge in the festive period feeling, relatively, guilt-free.

PLEASE COMMENT IF YOU ARE COMING SO WE CAN ENSURE WE HAVE ENOUGH COACHES TO COVER THE GROUP.

IF Y OU WISH TO DO A SHORTER ROUTE, THIS IS AVAILABLE IF YOU TELL US IN ADVANCE SO WE CAN GET RUNNERS IN TO COVER THE ROUTE.

Remember to see the route you need to be a friend of Fitbitch Running Club on www.mapmyrun.com. To be a friend you need to have been, or currently be on a running package, monthly or annual subscription.

Time: Sun Dec 18th, 8.30am (arrive early as we leave at 8.30am)

Location: Tesco Supermarket, Rottingdean

Coaches: Rachael, Kate (& Sian on standby)

Drop in: £5

Notes: Ensure you eat at least 90minutes before and are well hydrated. You will need water but try to run with a pack or belt not with water in your hand.