Information for new members

Our training sessions use a combination of traditional interval training, fartlek runs and steady/tempo training.  Our interval training has a twist!!! Conventional interval training often uses periods of fairly static recoveries.  At the Striders we use active ‘roll on/roll off’ recoveries.  More beneficial and less risk of causing injury.

Speed endurance – after an appropriate warm up we use a series of timed intervals (efforts) where we run harder/faster before running slowly (recovery period).  During the recovery period we all re-group before starting the next effort….and so on. The main training groups cover routes between 5.5 and 7 miles and our Improvers Group uses a shorter route of approximately 4 miles. The improvers group is suitable for those who are  progressing from 5k to take on distances of 10k or over. For either training group it doesn’t matter if you are running at a slow pace as long as you maintain your running throughout the route. These sessions usually start and finish at Hampson park.

Interval, hill or tempo paced training.  These sessions tend to focus on developing your running technique and pace.  They tend to operate over a confined area using shorter measured intervals (such as 400m, 800m).  We also used mixed hills and tempo runs.  The training sessions are suitable for anyone who can run at least 5K continuously.  Your running pace does not matter!  Taking part in these sessions will radically improve your running!! Check out the schedule here for what’s going on and when.

Track training – on one Wednesday of each month we hold a training session at Ridlins Athletics Stadium, Woodcock Road. This session works on speed, running efficiency and form and is suitable for all, we have structured sessions or members can use the track for whatever their needs are.

Our Zero to 5k starter group complete a well structured programme that progresses from short run/walk efforts to completing a 5k parkrun and we do this twice a year. Our dedicated, qualified and enthusiastic run leaders take the new troops through the programme step by step with loads of support from the team throughout, especially at the graduation Parkrun. Click here for more info and the dates for the next programme for the Zero to 5K.

Long Runs – We use our Sunday mornings for a great excuse to exploring the local countryside outside of Stevenage on our bigger group long runs.  We vary our routes and starting points/times each week to get the most out of our training and to expand our route knowledge. These runs are run at a slower, long run pace where the focus is on building endurance/aerobic fitness and having a social run and some of the end at coffee and cakes shops.  We should be able to talk and run!! Look out for the meeting point and start time on the club diary.