Tag Archives: training

Stanmer Stunner 6 miles, 10th November

Scenery Sunday

Scenery Sundaystanmer

Last week before the Brooks 10k next weekend for some, for others the chance for a beautiful off road route before we lose all the gorgeous autumnal leaves.

This six mile/10k off road route has hills – up and down – so it is ONLY suitable for those who have run this distance recently and are used to off road running.

Don’t forget that our NEW courses for the half marathon and also total beginners starts November 20th so this is the PERFECT opportunity to join us at the start so that you can take part in our off road group runs. We take our responsibility as coaches seriously and would not want to take those not yet ready for off road running for risk of injury.

This week, we will have three different pace groups and you will need to stay with your group throughout – if you’re a little faster than the one you are with please be prepared to wait or loop back.

Location: Stanmer Park, car park on the right as you enter (if you need a lift, please comment below)

Time: 8.20am for a strict 8.30am departure

Coaches: Rachael with RA Lucy and Tor.

Price, £10, bookable online


Happy Hill training, Weds 30th Oct


The hills are alive with runners getting stronger

Why should you train on hills, even if you’re a beginner?
Because hills are your friend,  helping to strengthen and condition you as a runner, both physically and mentally.

And with a hill, you can see the top which actually makes it easier to focus on reaching your target.

This session is suitable for ALL – if you are a complete beginner, we will be using this session to build up your distance, if you are one of our runners training for Brooks, this will help improve your mental strength not to mention leg power for the 10k.

If you think we only train seasoned runners, think again. All but a few handful of our runners started with us as beginners. Now they are posting impressive race times but we ALL started somewhere, including us coaches.

Location: Dukes Mound near Yellowave. If you need a lift, comment below as someone may be able to help. Our beginners course, as usual will meet at our Hove location on the seafront.

Sessions cost £5 and must be booked online here.

Time: 7.25pm for a strict 7.30pm start

Coach: Rachael

IMPORTANT NOTE: THIS SUNDAY 2ND THERE WILL BE NO WEEKEND RUN due to both coaches participating in races

There is also no training run on November 17th due to the Brooks 10k race

Up hill, down hill! Wednesday 7th August.

Conquering the hills.

Conquering the hills.


This Wednesday is a stamina hill workout to promote endurance and strength. There are plenty of other benefits to hill training which include increase in lower body strength  including the hip flexors (great for improving hip stability), improves stride frequency and length, neuromuscular co-ordination, and both aerobic and anaerobic power. Not forgetting the calories you burn as you sculpt your bottom half.

This session is suitable for all levels and we will be running repetitions at individual paces using the RPE scale, which will be explained during the warm up.

MEET: Bottom of Dukes Mound, Madeira Drive.

TIME: 7.30 – 8.30pm.

Coach: Kate. 07702983744.

Drop in: £5.



Sunday August 4th. A run with stunning panoramas.

Trail running and sea views.

Trail running and sea views.

This Sunday there’s another popular FitBitch running route that’s slightly flatter than last week. It does start with a hill though. Starting from Hove Park, heading up the copse then on towards Devils Dyke, taking in the sea views as we head back to Hove.

4 miles: (Start of Amsterdam 12 week and Royal Parks 10 week plan)This route is out and back. It starts with an incline which is great training to build up muscle power and tackle hills on future runs. You return the same way, so you get plenty of recovery on the last stretch.

8 miles: Building up from the previous weeks training, the mileage has increased by 1 mile from last week. There are two rather challenging inclines followed by a flatter, faster course on the final stretch. Once again this will give you the opportunity to work on negative splits for a great fitness boosting workout.

Please comment and please note that the DROP IN OPTION CLOSES AT 6PM ON FRIDAY 2ND AUGUST. 

MEET: Hove park cafe @ 8.15am for an 8.30 start.

Coaches and R’A’s: Kate 07702983744. Karen and Elspeth.

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.


COACH: Kate. 07702983744


Running muscles! Wednesday 24th April, strength and conditioning.

Lift off with strong muscles.

Lift off with strong muscles.

We’ve just had another wondrous weekend of running. The sun was shining for our Bluebell 10k and 10 milers and our weekly Sunday run club. It doesn’t stop there as there’s always new goals to aim for on our running calendar.

In order to achieve our running dreams, improve our performance and prevent injury from kicking in, we need to do regular strength and conditioning. It can be a costly decision not to include strength work in your training. The session will be quite dynamic with some floor work included. If you are coming along, would like a lift or have any questions then please leave a comment.

What to bring: If you do have a mat then bring it along. There are spares.

Meet: The lawns adjacent to King Alfred car park (bottom of Hove Street) 7.30 – 8.30pm

£5 drop in.

Coach: Kate. 07702983744

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.


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

Pace for your race. Wednesday 14th November

Inspired by sporting hero’s?

Although running is a year round activity, there’s no denying we’ve hit training season again. Our training plans for the Brighton half and full marathon have begun and it is the last training session before the Brookes 10k and the Spartan race.

Pace is the name of the game this Wednesday. For Sundays 10k runners, it will give you one last training boost and an opportunity to ask any race day preparation questions. Spartan girls, they’ll be no obstacles but a chance to build up running performance ( or possibly a small obstacle as extra training!)

If you are starting out on the half or full marathon training, this is the key to your training. Do not be fooled into thinking it is all about our Sunday longer runs (however these sessions are just as important). Wednesdays sessions cover all the other elements required to prevent over training and injury. We will establish a suitable pace for every individual that will work you at a comfortably hard pace, to boost your endurance for longer runs. As always all abilities are welcome, whether you are running a race or you run for general fitness and please comment if you can make this session.

Meet: Hove street, on the promenade by the lifeguard hut (near King Alfred car park)

Time: 7:30 – 8:30 pm

Coach: Kate 07702983744

Drop in: £5

Run training for Beginners, Brooks 10k & Spartan Nov 4th

Hands up who loves Sunday Run club!

Have you just joined us this week and are training for the Brighton Half, or considering it? Or are you part of our club training for the Brooks 10k or Spartan Beast.

Whatever the case, we have a training run specifically geared for you this Sunday.
Beginners – whether you are a complete newbie, or you came to our Wednesday technique session this week, this run is for you.

It’s a flat, 4mile route along the sea (with a few surprises!) to give you a chance to focus on your technique. (If you find the route too long you can turn and return at any time on your own as the route is easily navigable).Coach: Rachael with RA Elspeth Hayde

Brooks 10k runners – last week was a hilly one, so this week it is about focusing on race strategy. We will be working on pace with a flat 5mile route along the seafront. Coach: Melissa with RA Mel Lankester

Spartanor those who want to go long. Get ready for a 10mile route that will take in strength and conditioning along the route, to replicate what you could face on November 18th. Think stairs, commando crawls and hills.

Climbing up from the seafront to the Downs, get ready for some surprise conditioning all the way along the route. Coach: Kate with RA Karen Russell


Where to meet: Marrocco’s, 8 kING’S eSPLANADE, Hove seafront (Parking at King Alfred centre or pay and display on the road) – Stay for a coffee after the run if you fancy!

Time: 8.30am

Drop in: £7

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