Tag Archives: women’s run training

NEW BEGINNERS COURSES START DATES

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Banish the barbecue and rose wine bloat of summer with our brand new courses for total beginners to 5k AND our Brighton Brooks 10k course.

Both courses are strictly limited in terms of numbers so don’t leave it too late to book

Our four weeks beginners Zero-5k course, every Wednesday starts September 4th at 7.30pm and is designed for TOTAL beginners, costing £40. Book here

Coached by our fab running ambassador, Karen Russell, who started as a beginner and has now run three marathons and understands completely what it’s like to start from scratch.

Price: £40 for four Weds including a training plan. Location: sessions will take place at either Hove seafront (definitely 1st week) or Hove Park.

Brooks 10k Runner’s Course – starts Weds 11th September or Sunday 15th September – Price, starts from £40 Book here

Have you signed up to run the Brooks 10k and wondering what you’ve got yourself in for? Don’t worry, we’ve helped hundreds of women enjoy their training and cross that finish line feeling confident with a smile on their face and a sprint in their legs. Yes, really.

The course runs on both Weds evenings and Sunday mornings (details on our booking page) but you can choose to do either or both sessions.

Sundays focus on building distance, Weds on strength and technique sessions.

 

 

Building Distance, Training run Sunday 26th May

Running is never a lonely road with Fitbitch

Running is never a lonely road with Fitbitch

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)

Tough Mudder coach: Kate

8miles: Melissa with Karen Russell

3.5 miles, Elspeth

Beg-Int 10k Course Starts Weds 15th May

Learn to run with innovative techniques, amazing support

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.

For prices and bookings visit http://www.fitbitchbootcamp.com/category/prices-booking/running-club-prices-booking/

 

The Good Friday Run, March 29th, 8.30am

Celebration time come on, it's a celebration!

Celebration time come on, it’s a celebration!

Please scan to the post below for Wednesday’s run training

Hurrah! It’s a long weekend and the clocks go back on Sunday, a sign of Spring, even if the weather does continue to let us down!

But to avoid losing the hour of extra sleep and to celebrate an extra day off, this week’s ‘long’ run will take place on Good Friday.

It is a chance for our marathon group, who have been training on long, long runs alone to join up with rest of the Fitbitch run crew as they begin their taper.

Our Bluebell 10mile group will be running 9miles, and the marathon group 8 miles and will join forces for most of this beautiful run out past Rottingdean.

Meanwhile, our 10k training group will be stepping up to 6.5miles, again starting in the same place.

For all those who are interested, we will celebrate with a tea and hot cross bun at one of Rottingdean’s delcious tea houses after the run.

PLEASE COMMENT HERE IF YOU ARE COMING. IF YOU ARE NEW, PLEASE EMAIL info@fitbitchbootcamp.com so we can send you relevant forms.

Running Etiquette – please stay within your group and do not run ahead of your lead runner. If you are faster, we can devise ways to work you harder – but stay with your coach.

If you decide to turn back, please inform your group running leader before you do so.

And please arrive with plenty of time to park, register and pay as we leave for the run at 8.30am.  Ensure you are sufficiently dressed – trail shoes would be advisable, as well as gloves and something to keep your head warm.

Marathon group: Rachael, 07855 742195

9 mile group: Kate

6 mile group: Mel L & Elspeth

Location: Rottingdean car park on the main sea road in front of Tesco. It is Pay and Display

Time:8.30am departure

Drop ins: All runs £7

 

 

Interval training, Weds 28th Nov

Catapult training!

Get ready for a blast of a running session.

Whether you are trying our club for the first time, or training with us for the Brighton marathon or half marathon, this session will work on improving your ability to run and work at a higher intensity.

We will also be adding some conditioning work into this session and it is VITAL to tell us here if you will be attending so that we can plan accordingly.

Coach: Rachael

when: 7.30pm – don’t be late!

Where: Lawns adjacent to Hove Street

Cost: £5 drop in

 

 

Blackberries & Mirabelles, Training Sun 16th, 8.30am

 

 

Scenery Sunday – the view from the top

If you ran Firle last week, carry on your running buzz with this fantastic training run this Sunday and don’t let all that training now slip.

As for all those who are training for the Rise 8k, Garda 15k, 30k or marathon, don’t miss climbing the next rung in your running ladder toward your goal on race day.

If you are new to run club but already running four miles or more please feel free to come along. Total beginner? Training starts Sept 26th.

As per your plans we will be offering the following distances: 4, 7 and 15 miles. Those who want to go longer,  the four and seven mile routes are an out and back and easy to navigate to enable you to run further before turning back.

If you are a beginner though, or just returning to running after injury/having a baby/or just having slipped off the running wagon, do not be tempted to run miles longer than you have done recently.

Where will the route go? It will go up to just before Devil’s Dyke, a steady and gradual climb before heading out to Edburton Hill (there’s a clue there somewhere) and returning.

Those going longer, we’ll get most of the hills out of the way with fresh legs before going down to Bramber Castle and back along to Poynings. But keep something in the tank, you’ve got to get back up to the Dyke to go downhill to the end!

For all our runners, it’s blackberry-tastic up there so you may want to bring your tupperware post run to go picking. Those going long, we can fuel our running with nature’s bounty – the mirabelles are out!

PLEASE COMMENT HERE IF YOU ARE COMING SO WE CAN ENSURE WE HAVE ENOUGH COACHES AND RUN AMBASSADORS. ALSO COMMENT IF YOU NEED A LIFT AND SOMEONE SHOULD BE ABLE TO HELP.

Location: Second car park on Devil’s Dyke Road (just before Brighton & Hove Golf Club ) Map here Free parking

15 mile route with Rachael 07855 742195

7 mile & 4 mile route with Melissa, 07984 146016

Running ambassadors, Melanie Anning (short) Karen Russell and Tor Del Federico (medium)

 

 

 

The Speed or Ease Run, Sun 2nd September

Hurrah no hills!

Whether you are a beginner who has just joined us for training for the Rise 8k Undercliff Run for Women, or one of group training for Garda or Firle, this Sunday’s training run is for you.

We will forgo the hills this week so that it is suitable for all, including those who have been on holiday over the last two weeks and may have slipped behind on their training plan (I know, very unlikely. Ahem).

If you are up to date on your plan, then in place of hills focus on pace throughout this run.

We will be offering the following distances in accordance with the training plans for races that we are currently working toward.

12miles for the Lake Garda 30k

5 – 8 miles for the Firle Half Marathon, and Garda 15k crew

3 miles for the beginners to Rise 8k

The route is straightforward, out and back along the River Adur starting at Shoreham by Sea, and running along the tow path past the colourful Shoreham houseboats to start.

It means that should you wish to run further – or less – there is the option to do so (although please note that unless you are used to running DON’T increase your mileage beyond your training plan or you risk injury).

In the middle distance group in particular, you will be required to buddy up so that if you are returning before the 4mile turn point (for 8miles) you are running back with someone.

PLEASE COMMENT HERE IF YOU ARE COMING AND WHICH DISTANCE YOU PLAN ON. THIS IS VITAL AS IT ENABLES US TO PLAN ACCORDINGLY FOR THE RUN.

ALSO COMMENT IF YOU NEED A LIFT AS SOMEONE WILL BE ABLE TO PICK YOU UP AND DROP YOU OFF.

Location: Meet car park at Shoreham By Sea just off Riverside, link here. It is free before 9am, thereafter fairly cheap

Time: 8.30am

Coaches:

Rachael, 12 miles (07855 742195)

Melissa, 5-8miles (07894 146016)

Kate, 3miles (07702 983744)

Running Ambassadors: Melanie Anning (short) Karen Russell (long)

PLEASE NOTE, THERE WILL BE NO RUN TRAINING NEXT WEEKEND. THE FIRLE HALF MARATHON AND 10K RACE WILL BE TAKING PART FOR OUR FIRLE GROUP, WHILE THIS RACE WILL FORM AN IMPORTANT TRAINING RUN FOR OUR GARDA GROUP.

Fartlek & Pace, Weds 7th December,

hands up who wants to do Fartleks? See, it got a unanimous vote

Getting better at running is just about putting in the miles, right? Wrong.

If you want to improve both technique, strength and speed than adding speed work is vital. Moreover, it is essential if you want to continue enjoying running because doing the same kind of running day in and day out can get boring.

Come and blow your running cobwebs away and improve your running economy, speed and strength with a mixture of fartlek – speed play – and pace.

the beauty of sessions like these are that they are also perfect for beginners. It’s short distances so you can use them to help build your distance. The more advanced can work at speed.

PLEASE COMMENT HERE IF YOU ARE COMING. DON’T FORGET, THIS SUNDAY’S RUN WILL BE THE MINCE PIE 10MILES.

FitBitch Run Club will also be at the Santa Dash on Sat 10th December – come along!

Training Location: Hove Lawns to right of King Alfred Centre, Hove Street South (parking in King Alfred’s car park)

When: 7.30pm

Who: Rachael

Drop in: £5

Cadence & Conditioning, Weds Augs10th, 7.30pm

Cadence & Conditioning

Join us this Wednesday for a session that will work on running cadence, or the number of times your foot hits the floor. The faster the cadence, the faster you can run.
Kenyan runners often look like they’re floating across the ground and at a cadence of greater than 100, they almost are.
But it’s not just that it makes you faster, but with less contact on the ground, the less chance of injury.
This session will work on conditioning to improve your cadence with a few stairs, with an extra added hill element for those who are conditioned runners.
Don’t be put off by the thought of this – it is suitable for everyone no matter what your level as we will adapt accordingly.
(**if you are suffering from Achilles or shin splints dont’ do this session).
Trainer: Rachael
Drop in: £5
Location: meet Peter pan playground, Madeira Drive
Bring yoga mats for stretching at the end
If you have ever watched an elite Kenyan run, you will see that they look like they float across the ground, and at a cadence greater than 100, they almost are. Their ground contact time is very low, which means they touch the ground, and get off the ground very quickly. The shorter your ground contact time, the less chance for injury.