Tag Archives: womens’ running training

Hill interval training. Wednesday 9th October.

Reaching new heights

Reaching new heights

We’ve just had a fabulous Fitbitch weekend of running and there’s plenty more to come.  Next up is the Amsterdam half marathon followed by the Brooks 10k. Whether or not you are training for one of these events our Wednesday sessions are suitable for all levels of runners. This week it’s a hill session which benefits all runners, even if you’re training for a flat race.

Hill running improves the strength and endurance of the quadriceps, hip flexor and hip extensor muscle groups—so the increased ability of these muscle groups to resist fatigue (lactic acid) shows through in the latter stages of races. You’ll slow down less, improving your race times or completing a race more comfortably. Whatever your goal is, you’ll reap the benefits if you include hill training in your programme.

MEET: Peter Pan playground (next to yellowave). Madeira Drive.

TIME: 7:30 – 8:30 pm

Coach: Kate. 07702983744

Book online here



New Runners Welcome Wednesday


Had a fab weekend? Now ready to run off the excesses?!

Well, if you’re a total beginner there has never been a better time to join us than this Wednesday.

This week we welcome a big group of totally new runners who have entered the Risk 8k Women’s run, (which takes place on the seafront on October 13th).

If you’ve entered the race , you receive your Weds training with us COMPLETELY FREE**from now until race day.  This is open to both relay runners and 8k runners. Remember though, you must fill out the reg. form and be new to us.

If you haven’t entered the race but want to join too, just pay £5 drop in via our online booking system.

Alternatively, we have a complete beginners to 5k course starting Weds 4th September (Weds evenings only, 4 weeks, £40 bookable in advance online)

What do you need to do now? Subscribe to this website so you receive details of where this week’s training is.

What do you need to bring? Nothing except yourself and some water.

(THIS offer is only open to those who have filled out our pre-registration form which is sent to you automatically once you have completed your race entry with Rise. Please email them if you have entered but did not receive this link. It is also ONLY open to those completely new to Fitbitch).


‘Show us your soles’ Pace training, Weds 14th August

Show us your soles!

Show us your soles!

In a break with tradition, this week we will meet up at Hove Park for a pace session rather than the seafront. (location below)

Whether you are a total beginner, or one of our regulars, pace sessions are an integral part of training as a runner. They help build your muscles, (better activating the glute muscles, hence it means that you should be showing the sole of your foot to the person behind you if you’re running correctly) and helps to make you faster.

We are going to make this fun though too – we won’t just set you off with a watch to try and stick to a pace. How are we going to achieve that? Well, you’ll just have to come and find out.

For beginners not used to running distance, don’t fear, we will not be running any longer than 1km at any time, and always returning to the same place.

All £5 session fees can now be made online. We are accepting payments on the day up until September when it will all have to be done online.

In the meantime, please comment here if you are coming UNLESS you pay online where we will have your details.

Remember, if you have registered with Rise UK and have NEVER done a session with Fitibtch run club or our camps, Wednesday night training (starts next week August 21st until October 2nd) is free for you on completion of a registration form that will be sent automatically on entering the Rise8k. So hurry, and register for the 8k or relay!

Time: 7.30pm prompt

Cost: £5 payable on the day or online here 

Where: Basketball courts Hove Park

Coach: Rachael

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.

Coming up Weds 3rd July…Beginner’s 10k Course

Friendship, progress, feel good running

Friendship, progress, feel good running

If you missed the start of our last 10k course, or are a new runner looking to progress in a friendly environment, don’t miss our beginners 8 week course to 10k Arundel Castle Run starting on Weds 3rd July (you can join on Sunday 7th).

It is NOT compulsory to enter the race as part of this course, but the Arundel 10k on Sunday 25th August, through the grounds of the castle looks like a beauty! To enter the race click here

Our running course includes a Biomechanics workshop this Wednesday 3rd July worth £10 (Open to those not on the course but must be booked in advance BOOK here – limited numbers). This will analyse the foundations of your running, to help you develop correct technique which will help make you faster and avoid injury. Weather permitting, we will provide video feedback during the session.

Thereafter, the course will help you build you strength and speed on Wednesday evenings, and distance on Sundays.

You don’t need to commit to both sessions but you will need to commit to paying for some of this course in order to be entitled to drop in to the course runs on Sunday.

For instance, pay for the Weds course (£38) which includes the biomechanics workshop and you can pay £10 drop ins on Sundays.

Or pay for the Sunday course (£58) and you can pay drop in Weds and for the workshop separately.

Alternatively, if you know you can commit to the full 8 week course it costs £95.

These Sunday drop-ins are NOT available to anyone not signed on to the course.

Join the crew – sign up to the Beginners to 10k Arundel Castle Course


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


River Run, Sunday 24th March, 8.30am

Friendly faces

Friendly faces


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

Have you got the power.

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