Training

Group one

Group 1 is aimed at experienced runners with strong endurance and speed. Typical half marathon times range from around 1:15 through to sub 1:30, with marathon times of 3:15 and under. On club nights the group usually covers between 7 and 10 miles, with steady runs averaging around 8 minute miles or faster.

Group two

Group 2 runs at an average pace of around 7:00 to 7:45 per mile. Runners in this group are typically capable of completing a half marathon in under 1:45 and are often targeting times closer to 1:40 or even 1:30. Parkrun times usually fall in the 20 to 23 minute range.

Sessions follow a similar format to Group 1, with structured workouts that include topping and tailing with warm-ups and stretching. Expect to cover between 6 and 8 miles per session.

Group three

8.45 to 9.15 minute mile pace, aiming for 6-7 miles. Sticking to the roads in winter, we head out to the trails in the summer months. To mix things up, we alternate running a steady run with a session every other week. Session ranges from hill work, speed work and tempo runs. We are an all inclusive and supportive group that like to stick together no matter the range. A very friendly and chatty bunch, who still like to work on speed and technique.

Group four

This group runs at a 9.30-10.15 minute per mile pace. During the lighter evenings there will be a mix of road and trail, sometimes on the Towans and sometimes on the lanes. The normal expected distance is 6 to 7 miles. Lots of chatting but we may go quieter on the hills.

Our winter running is around Hayle and to avoid too much repetition, one week will be a session, one week a non-stop run and then a steady run with gather up stops.

Group five

This group runs at a comfortable pace between 10:30 and 11:15 minutes per mile and is ideal for core improvers looking to build confidence, consistency and strength.

Sessions are varied and led by a familiar team of run leaders. Trevor favours steady flat routes, Mark is known for his infamous Magical Mystery Tours, Yelda occasionally takes the group off road, and Richard often adds in structured sessions to help runners prepare for moving up to the next group where things start to get more competitive.

Group six

We tend to run around 6ish continuous miles at a pace between 12:00 and 12.30 minute miles. During the summer and winter we tend to stick to road routes, but every now and then we’ll go off-road in the summer.

We aim to help people who may have never raced to train themselves to keep going.

Faster runners are always welcome, but we encourage them to loop back sporadically and sometimes we’ll throw in a session based run too.

Group seven

We tackle 4-5 miles most weeks with a variety of terrain, inclines and routes. Pacing around 13 min miles with plenty of looping back where needed.

During winter we stick to the paths of Hayle. But as the nights get lighter you will find us off road most weeks, enjoying views of the beach / coast and woodland areas.

There are some weeks with focussed sessions planned to work on pace and form that allows development of running.

Social / selfies and sometimes an Ice Cream when we can.

Group eight – the walk/run group

Every few months we put on a walk/run program to help bring beginner runners up to distance and pace. Details of our next training program will be released soon.

Walk/run is 3 ish but not more 4 miles on the road. The aim is to encourage people to increase their running and decrease walking whilst they are in the group and to move up as they improve.

We mostly do this by getting them to run more slowly and help them to learn to pace themselves. We generally do a bit of interval work within the session. The aim is to provide a welcoming positive start to being part of our lovely friendly club.

The walk/run group is lead by a variety of leaders so there’s plenty of variety in the early days of your running.