Road Running and Coached Track
Wednesday Evenings from 6:30PM
Our club night takes place every Wednesday meeting at the Exeter Harriers Pavilion (NB. NOT the main Arena entrance but further down), Exeter Arena, Summer Lane, Exeter, EX4 8NT – please see the map at the bottom of the page.
Doors open from 6:30pm with club announcements at 6:50pm – the running groups and the track session starts at 7pm. A Meet & Greet representative will be at the door to welcome any newcomers so just turn up and let them know it is your first time. The first session is free!
The cost of sessions are £2 for members and £4 for non-members.
We offer both road running groups led by qualified running leaders as well as senior and junior coached track sessions.
Road Running Groups – we offer a range of different paced groups – generally Sub 8/ 8/ 8.30/ 9/ 9.30/ 10/ 10.30+ minute miles. Distance covered in an hour ranges from 4 to 9 miles. In the summer months, many of the running groups prefer to head off-road into the nearby countryside.
Our 5 to 10K Progression Group is designed for runners who want something a bit more challenging than a RunTogether beginners group. If you can jog or run your way around parkrun (3 miles / 5k) or similar without stopping or walking, you’re fit enough to join this group. We offer a 7-week programme starting with “3.5 miles at the pace of the slowest runner” and building up to running for a full hour. The group operates alongside SWRR’s regular Wednesday club nights – so once you’ve completed the scheduled programme you should be ready to join one of our other, regular groups.
The Junior Groups are usually coached within the Athletic Stadium and take part in all forms of track and field disciplines.
If you want to know more, please contact us or just turn up after 6:30pm on a Wednesday, and give it a try. Your first session is free!
Track Sessions (Seniors)
Facilities
- An 8 lane 400m tartan running track
- Flood lit during winter
- Exclusive use on a Wednesday evening by SWRR
- Changing rooms and showers
Who is Welcome?
- Runners 16+ across the ability and experience spectrum
- You do not have to be a fast runner to participate or to get something out of our track sessions, every month someone arrives who hasn’t been on a running track since childhood (or ever)
- Some of our regulars compete at County or National level whilst others never enter races at all
- Most people who attend the sessions are looking to improve or prolong their performance
Sessions
- Structured to allow everyone to train at a level to suit their own abilities and/or goals including pace
- Most sessions are taken by the Lead Coach on the weekly roster with each coach having their own coaching and delivery style
- Every session begins with a warmup, usually followed by some running drills, then the main training event, finishing off with a cool down, stretches and a chance to chat with the coach
- Every six weeks or so, when feasible, the coaches join forces and coach/manage an Oregon session based on a mix of 350m running reps on the track and 1minute exercises or drills; for these sessions, participants are split into three or four groups of similar pace abilities.
Examples of previous sessions include:
- Pyramid – 2,3,4,6,4,3,2min of running with recoveries in between
- Mixed – 3 x 4min, 3 x 2min, 10min tempo, 2 x 200m ‘sprints’
- Race Pace – 5 x 5min @ 5k pace
- 3 x 200, 300, 400m reps finishing with 1 or 2 x 800m
- 6 to 8 x 600m reps; 1min30sec recovery between each 600m. Finish with a 200m for those who wish
- Running drills 4 x 5min reps with 2min rolling recoveries followed by 4/5min rest then 1 x 10min run. Cool down
- 7 x handicapped 600m
- VO2max training session with 30/30sec intervals: 2 sets of 10 (30sec hard; 30sec easy jog) – Recovery of 1min30 sec between the two sets
- 4 x (6mins @ 10k pace, 1min rest, 400m at 5k down to 3k pace) with 3-4min rest between the sets
- Oregon Circuits, a mix of 350m running and 1min of various drills and exercises
- 3 sets of 500/400/300/200/100m runs
- Reps of 1000m (4 to 6) with 1min30sec recovery between each rep.
- 2 or 3 sets of (3 x 3min reps with 30sec rolling recoveries) with 2min rest between sets
- 5 to 8 x 800m – 1min to 1min30sec recovery
Tips:
- Don’t eat or drink too much before sessions; nutrition advice is available
- Wear suitable attire, dress for the weather; if it’s cold, bring an extra layer, no spikes
- Observe safety instructions at all times
- Remember to warm down and stretch after sessions
- Injuries – prevention is better than treatment; listen to your body; if it hurts, stop and ask for advice
- First Aid – the permanent arena staff are trained in First Aid
- If you are under the weather, think about taking a break from training
- If you’ve raced before or plan to race after a session (few days either side) take it easy; think about doing half a session or having a rest
- Training plans – tips and advice are available