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Training SESSIONS

Each session has been named, and an explanation of each can be found at the bottom of this page. The sessions have been adapted for either the beginner or the intermediate. Beginner is A, Intermediate is B.

Session descriptions

2 x1.5 mile reps

Jog one mile warm up, run one and a half miles fast then recover for five minutes. Run a second one and a half miles fast then one mile jog cool down.

Christmas Lights run

Just a gentle run around some of the local Christmas decoration "highlights" followed by mince pies and mulled wine at the club.

Club Summer Handicap

Unlike the Winter Handicap, this is a 'one off' race held every summer.The general principle is the same with the start times calculated so that all of the runners finish at around the same time.It is not necessarily the fastest runner who wins. The run is usually held along the Royal Military Canal and we finish off the evening with a social event at a local pub.

Club Winter Handicap

The Folkestone Running Club handicap is held four or five times during the Winter. The course is a total of approximately 4.6 miles. We have some food together afterwards.

The starting time for each runner is calculated according to past performance, so that all runners finish the race at about the same time. If all goes well there is an exciting finish down the final straight. The race rewards not the fastest runner but the runner who performs best in relation to their previous performance.

This year will be the second year of a trophy being awarded at the end of this season - and will be handed back to the club each year.

The handicap is for members of the Folkestone Running Club only.

Cross Country runs

These are held during the lighter evenings and are from 4 to 9 miles in distance depending on the ability of the runner.

Double Whammy

A group warm-up down to the start of Sandgate Esplanade. There is then a hard 14 minute run towards Hythe. Then a 2 minute recovery, followed by a second hard 14 minute run from your first finish point back to Sandgate. In theory, everybody arrives back at the Sandgate start point together after exactly 30 minutes. There is a shorter option for beginners of 10 minute runs.
Jog recovery back to the club house (if you can get up the hill by this stage!)

Golden Valley run

Starting at the bottom of Grimston Avenue, the basic loop goes up Grimston Avenue, along Sandgate Road and into Sandgate. Turn up Military Road and turn right into Enbrook Road. Continue to the end and then turn right into Shorncliffe Road and continue to the starting point. This is approximately 3 miles.

Group B can make an initial detour via Castle Hill Avenue, adding 1.1 miles. A middle option is to detour via Earls Avenue which adds 0.3 mile.

This run is short enough to do at a brisk pace. For a longer steady run do it twice.

Grass sessions/Circuit training

These are held around the sports field during the lighter evenings.They consist of a variety of sessions such as 800 metre rep intervals. Circuit training consists of a variety of exercises (not necessarily running)designed to improve aerobic and anerobic fitness.

Hill Reps

This is a tough session, running hard for around 20 minutes including recovery. The hills usually used are around Radnor Cliff or at the top of Cherry Garden Lane. Runners will run up the hill then jog back down to recover for as many times as they can in 20 minutes.Although a challenging session, beginners can take part but may wish to have a longer recovery period.

Interclub Relay series

This is a series of 5 races is held on alternate Tuesday in the early Summer months. Each race is held at a different location around Kent, hosted by one of the local clubs. Teams of 3 or 4, dependant on age & sex categories, compete in a relay format. The points scored by the A team in each category count towards a cumulative score for the series. The Club's top runners form the A teams, but anybody who wants a run can do so, we'll always field B, C or even D teams if we get the runners.
The races manage to be both fun and keenly competetive. Folkestone usually manage to make the most noise cheering on all our runners. The final event of the series usually finishes with a picnic supper after the prize giving.

Leas Lamp Posts

Run as the name suggests on the Leas.After completing the warm up from the club to the Leas Bandstand, runners run up the Leas towards the Martello tower. The run is fast counting 6 lamp posts up then a recovery jog back 4 lamp posts. This is repeated until the top of the Leas is reached.

Long run

A: 4-6 miles B: 7-9 miles
For the long runs we have a number of different routes we run. All runs start at the Club and finish at the Club.

Miles

This takes place on a measured mile around Cheriton and Shorncliffe Roads. After completing a warm up around the circuit,the run is commmenced at the telephone kiosk on the Cheriton Road beside the pathway connecting Cheriton and Shorncliffe roads.Runners run hard towards Cheriton turning left onto Shorncliffe Road by the Beachborough Road traffic lights. The mile marker can be found shortly before the entrance to the pathway in Shorncliffe Road. Runners recover by jogging down the pathway back to the kiosk.Usually runners undertake four repetitions of this circuit.
There is also a marked kilometer for those training for shorter, faster, events

New Zealand Hills

Unlike hill sessions that involve running up and down hill like someone who is demented, this session is a little more natural. Basically, you run up a hill to a set point, run over the top of it, turn and run back to the summit, then run fast to the bottom. Then you run a 1/4 of a mile circuit on the flat, which includes the approach to the hill you are running up. Then run the hill. Uphill efforts should be about 10k/10mile pace effort.

Paarlauf training

Paarlauf or Pair run is, as the name suggests, a training session carried out usually by pairs of runners. Where possible, male and female runners are paired up with each other, quite often the fastest with the not so fast.It is run in relays of 1000 metres with each runner completing a circuit running hard while their partner recovers. The handover is carried out when the runner touches their partner who then commences their leg. Each runner will complete four 1000 metre laps. Depending on the location,variations of this session are sometimes used.

Paula on the Leas

Taken from one of Paula Radcliffe's training programmes, this is a challenging session which involves four repetitions up and down the Leas. Participants warm up as a group from the club to the end of the Leas by McDonalds.The beginners will run fast up the Leas for 4 minutes and the intermediate and advanced runners for 6 minutes. As the length of the Leas is around 1.1miles some of our quicker runners will reach the end of the Leas before the 6 minutes is completed. Each group will have a 2 minute recovery.The runners repeat the exercise three more times before gathering back by Mc Donalds to jog back the the club.

Race for Life route

This is held on the Leas where the annual Cancer Research 'Race for Life' takes place.The route is a measured 5k. Runners can choose to opt for one or two laps, the latter being the 10k distance. The run is usually completed at a brisk pace but some of our less experienced women runners sometimes like to run the course at a steady pace to gain experience for the race itself.

The Mountain

A challenging event held once every summer run from the club and ending up at the top of Summerhouse hill. A mini mountain run is held for those who prefer something less taxing!

Tina's Tempo run

Usually named in honour of the Chairman of the day,'Tina's tempo' is a tempo run completed over a measured four mile course around the West End of Folkestone. The pace is run at around 10 to 15 seconds per mile slower than the runner's 10k pace. The course is made up of two 2 mile laps. All runners will first warm up by completing one circuit of the course and will then run two further laps at the required pace.Beginner runners may find that they may only wish to complete one of the two mile laps.

Tulloh Tough

This session is based on a training programme devised by the world famous coach Bruce Tulloh. This is an interval training session carried out around Cheriton and Shorncliffe Roads. Beginners run fast for 10, 5 and 3 minutes, each with a 2 minute recovery. Intermediate and advanced runners run for 15,10 and 5 minutes again with a 2 minute recovery betwen each fast run.