Ely Runners' Training Program Spring-Summer 2020

  • Water Board Hill (Kiln Lane) laps of 0.46m
  • Warm up via Springhead Lane to start of hill
  • Open level: 12 laps (5.52m)
  • Club level: 8 or 10 laps (3.68m or 4.6m)
  • Development level: 5-6 laps (2.3m or 2.76m)
  • Warm down via Springhead Lane to Paradise
  • + 1.7m from/to Paradise
  • A new fast and simple 5k (3.1m) city circuit as follows:
  • Paradise to junction of Egremont St and Downham Road (0.4m) where 5k circuit starts and finishes.
  • Start 5k circuit by turning left along Downham Road and then right into St Mary’s/Cambridge Road.
  • Right then left into Tower Road to footpath/pavement along Witchford Road until
  • turn right on footpath just before A10 bypass roundabout.
  • Follow long winding footpath (via Murfitt Close and keeping A10 bypass on left) until reach Downham Road
  • where right to finish at junction with Egremont Street.
  • Development level: 1 lap (5k/3.1m)
  • Club level: 2 laps (10k/6.2m with fartlek)
  • Open level: 2-3 laps (10k/6.2m - 15k/9.3m with fartlek)
  • Plus Paradise to start and back 2 x 0.4m
  • Start top of ramp from Springhead Lane
  • 1 complete anti-clockwise lap 0.45m + clockwise recovery loop 0.25m = 0.70m per set
  • Open level: 9 sets (6.3m)
  • Club level: 7 sets (4.9m)
  • Development level: 4-5 sets (2.8m -3.5m)
  • + 1.0m from/to Paradise via Springhead Lane
  • return via Main Street/Cannon Street loop
  • Open level: 2 loops (7.9m)
  • Club level: 1 loop (6.6m)
  • Development level: Turn round at Cannon Street (5.3m)
  • Do not use KSE sports fields until further notice
  • Golf course footpath and across bypass (take care as fast road) to footpath across fields to Lt Thetford where turn left for 0.25m and left again along public footpath to left turn across drain bridge and up track to re-join outward route before poultry houses (6.8m).
  • Open level: Repeat 1.7m poultry houses/Lt Thetford loop (8.5m)
  • Club level: Single 1.7m poultry houses/Lt Thetford loop (6.8m)
  • Development level: Turn round at Poultry houses (5.1m)
  • Lisle Lane (slow), Springhead Lane (fast), Kiln Lane (slow), small common (fast) 1.1m interval laps.
  • Open level: 6 laps (6.6m)
  • Club level: 4-5 laps (4.4m-5.5m)
  • Development level: 3-4 laps (3.3m-4.4m)
  • Paradise return 0.82m
  • Open level: 7.66m
  • Club level: 6.25m or 7.66m circuits
  • Development level: 5.5m circuit
  • Do not use KSE sports fields until further notice
  • Circuits of the large Common, Kiln Lane (WBH), Springhead Lane,
  • Pocket Park (via woodland path), Springhead Lane, Kiln Lane (WBH),
  • and small Common. Start/finish at top of Kiln Lane (WBH).
  • Open level: 3 laps (7.5m)
  • Club level: 2-3 laps (5m-7.5m)
  • Development level: 1-2 laps (2.5m-5m)
  • Paradise return 1.2m
  • Water Board Hill (Kiln Lane) laps of 0.46m
  • Warm up via Waterside and riverbank to start of hill
  • Open level: 12 laps (5.52m)
  • Club level: 8 or 10 laps (3.68m or 4.6m)
  • Development level: 5-6 laps (2.3m or 2.76m)
  • Warm down via Springhead Lane to Paradise
  • Paradise return 2.4m
  • Development Level:
    • High Barns across King’s Av into High Flyer’s Farm road.
    • After water tower and small field, left onto track along end of houses to Lynn Road.
    • Turn right and after 0.5 mile left to Chettisham church
    • Left down track to cross A10 (fast traffic so take care)
    • Follow the Balk track to Lt Downham Rd where turn left back to Ely (5.3m)
  • Club Level:
    • As above across A10 but turn right along Coffue Drove for 0.33m
    • Cross culvert and then left along track to sewerage works and back to Ely (6.5m)
  • Open Level:
    • As above to cross A10, then right to Coffue Drove,
    • across culvert and north under railway until left (by electricity post)
    • into North Fen Drove and over level crossing to California.
    • Take left back to Ely (8.6)
  • Pocket Park interval laps
  • Start top of ramp from Springhead Lane
  • 1 complete anti-clockwise lap 0.45m + clockwise recovery loop 0.25m = 0.70m per set
  • Open level: 9 sets (6.3m)
  • Club level: 7 sets (4.9m)
  • Development level: 4-5 sets (2.8m -3.5m)
  • + 1.0m from/to Paradise via Springhead Lane
  • Do not use KSE sports fields until further notice
  • Run from Paradise to the cross-tracks below the gate to Kiln Lane (Water Board Hill).
  • This is where the 2.15m circuit starts and finishes:
  • Start at cross-tracks below gate, near top of Kiln Lane (Water Board Hill)
  • Down slope, along track and left up steep hill to large common
  • Turn right anti-clockwise on large common circuit to Kiln Lane
  • Left down Kiln Lane (Water Board Hill)
  • Right into Springhead Lane
  • Left up ramp into Pocket Park and right into woodland to follow peripheral path including hump (right at 2nd wooden kingfisher) overlooking railway
  • After complete circuit of Pocket Park, right down ramp and right into Springhead Lane
  • Left up Kiln Lane (Water Board Hill) to cross- tracks where right to repeat
  • Open level: 3-4 circuits (6.45m-8.6m)
  • Club level: 2-3 circuits (4.3m-6.45m)
  • Development level: 1-2 circuits (2.15m-4.3m)
  • Paradise return 1.4m
  • Run 0.6m from Paradise to top of Kiln Lane between Ely Common meadows.
  • This is where the 0.83m circuit starts and finishes.
  • Flow along ‘cliffs’ side of long meadow to sailing club U-turn and fast back to Kiln Lane.
  • Cross to short meadow and jog recovery (road side) to end U-turn.
  • Then fast back to Kiln Lane to complete one circuit.
  • Open level: 8 circuits (6.64m)
  • Club level: 6 circuits (4.98m)
  • Development level: 3-4 circuits (2.49m-3.32m)
  • Paradise return 1.2m
  • Medium (Club level)
  • Golf course footpath and across bypass (take care as fast road) to footpath towards Lt Thetford.
  • After about 1m, turn right on track by poultry houses to A10.
  • Left on A10 and after 50 yards, cross A10 (take care as fast road) right up Bedwell Hay Lane (track)
  • and airfield perimeter road to re-join Bedwell Hay Lane to Witchford, where right along A142 pavement back to Ely (7.25m)
  • Short (Development level)
  • For less, turn right on A10 at poultry houses and along A10 pavement to Ely (5.25m)
  • Long (Open level)
  • For more, turn right on A10 at poultry houses and along A10 pavement into Ely to left turn (just before B & T Motor Repairs)
  • to A142 Witchford Road and follow Witchford/Bedwell Hay Lane route anticlockwise and
  • back to Ely via poultry houses and footpath to golf course (9.0m)
  • Do not use KSE sports fields until further notice
  • Barway triangle 7.64m (Open and Club levels)
  • via Cherry Hill Park, Jubilee Gardens, riverbank path and across Lode End Bridge (by pump house).
  • Before sharp left turn along lode footpath. At Barway Bridge,
  • turn right along stony drove to Gt Ouse bank where turn right back to Ely.
  • For 6.1m option (Club level), turn round at Lode End Bridge.
  • For 3.9m (Development level) turn round just before railway crossing.
  • Avoid spooking any grazing cattle.
  • Top of Cherry Hill Park by tree for 0.5m circuits of Park following part of cross-country course route
  • Open level: 2 circuits fast + 1 recovery (4 sets = 6m)
  • Club level: 2 circuits fast + 1 recovery (3 sets = 4.5m)
  • Development level: 1 circuit fast + 1 recovery (3 sets = 3m)
  • Paradise return 1.4m
  • Do not use KSE sports fields until further notice
  • Run from Paradise to the top of Kiln Lane (Waterboard Hill)
  • Start/finish is between small and large parts of Ely Common for circuits of 2.5m
  • Large Common, Kiln Lane (WBH), Springhead Lane, Pocket Park (via woodland path), Springhead Lane, Kiln Lane (WBH), and small Common.
  • Open level: 3 laps (7.5m)
  • Club level: 2 laps (5.0m)
  • Development level: 1 lap (2.5m)
  • Plus run from Paradise and back 1.25m
  • Do not use KSE sports fields until further notice
  • 5.5m trail circuit
  • Start & Finish before top of Water Board Hill where tracks cross at single bar gate.
  • From single bar gate, run down slope into woods then left up steep hill to large common and turn right for 1 complete circuit before going back same way to WBH.
  • Then left down WBH to right into Springhead Lane until left up ramp to Pocket Park where turn right through trees to path and car park to riverside.
  • Follow riverside round past the Maltings and right into Jubilee Gardens to cross Broad St into Cherry Hill Park where turn left at swings and follow undulating extreme edge of park until re-join the path and under the Porta where left down Back Hill and turn right into Potter’s Lane.
  • On first bend of Potter’s Lane, take straight-on path to grassy track.
  • Turn right up track and ahead over ridge keeping all-weather pitch on left to top of knoll where left down track to pond (red dog bin) where left and right round bottom of grass area to re-join hill track on right.
  • Follow same route back except at Pocket Park, go round the long side (via hump overlooking railway line) to Springhead Lane and the Start/Finish point on WBH.
  • Open level: 1 lap + part lap to return after going round Cherry Hill Park (9.5m)
  • Club level: 1 lap (5.5m)
  • Development level: Part lap to return after going round Cherry Hill Park (4m)
  • Paradise to/from Start/Finish 1.4m
  • Water Board Hill (Kiln Lane) laps of 0.46m
  • Warm up via Waterside and riverbank to start of hill
  • Open level: 10-12 laps (4.6m-5.52m)
  • Club level: 8 or 10 laps (3.68m or 4.6m)
  • Development level: 5-6 laps (2.3m or 2.76m)
  • Warm down via Springhead Lane to Paradise
  • Paradise return 2.4m
  • Do not use KSE sports fields until further notice
  • Little Downham via Upherds Lane, Hurst Lane track and back to Ely.
  • Open level: Two loops of Cannon St/Main St (8.5m)
  • Club level: One loop of Cannon St/ Main St (7.3m)
  • Development level: Turn right at Kennels up side of field path to road back to Ely (5.3m)
  • Do not use KSE sports fields until further notice
  • Coveney grass island (via Upherds Lane) and back (8.25m)
  • or turn right at Coveney to Way Head and back via Lt Downham (11.1m).
  • Shorter 5.04m option if turn back at West Fen Farm on first sharp bend.
  • Open level: 8.25m or 11.1m
  • Club level: 5.04m or 8.25m
  • Development level: 5.04m
  • Top of Cherry Hill Park by tree where start/finish clockwise descents and ascents to/from/round perimeter trees of park
  • Development level runners can turn on the tree about half-way up the hill
  • Open level: 30 trees (about 5m and 1,000 feet climb/descent)
  • Club level: 20-25 trees
  • Development level: 10-15 trees
  • Paradise return 1.2m
  • Development Level:
    • High Barns across King’s Av into High Flyer’s Farm road.
    • After water tower and small field, left onto track along end of houses to Lynn Road.
    • Turn right and after 0.5 mile left to Chettisham church where left down track to cross A10 (fast traffic so take care)
    • Take Balk track to Lt Downham Rd then turn left back to Ely (5.3m)
  • Club Level:
    • As above across A10 but turn right along Coffue Drove for 0.33m.
    • To cross culvert and then left along track to sewerage works and back to Ely (6.5m)
  • Open Level:
    • As above to cross A10, then right to Coffue Drove,
    • across culvert and north under railway until left (by electricity post)
    • into North Fen Drove and over level crossing to California where left back to Ely (8.6m)
  • Do not use KSE sports fields until further notice
  • Medium (Club level)
    • Golf course footpath and across bypass (take care as fast road) to footpath towards Lt Thetford.
    • After about 1m, turn right on track by poultry houses to A10. Left on A10 and after 50 yards,
    • cross A10 (take care as fast road) right up Bedwell Hay Lane (track) and airfield perimeter road to
    • re-join Bedwell Hay Lane to Witchford, where right along A142 pavement back to Ely (7.25m)
  • Short (Development level)
    • For less, turn right on A10 at poultry houses and along A10 pavement to Ely (5.25m)
  • Long (Open level)
    • For more, turn right on A10 at poultry houses and along A10 pavement into Ely to left turn (just before B & T Motor Repairs)
    • to Witchford Road and follow Witchford/Bedwell Hay Lane route anticlockwise and
    • back to Ely via poultry houses and footpath to golf course (9.0m)
  • Lisle Lane (slow), Springhead Lane (fast), Kiln Lane (slow), small common (fast) 1.1m interval laps.
  • Open level: 5-6 laps (5.5m-6.6m)
  • Club level: 4-5 laps (4.4m-5.5m)
  • Development level: 3-4 laps (3.3m-4.4m)
  • Paradise return 0.82m
  • 1 or 2 laps of 3.4m Ely Hills circuit of 6 climbs (275’) and 6 descents per lap (start/finish top Springhead Lane)
  • Open level: 2 laps as fartlek with climbs fast
  • Club level: 2 laps
  • Development level: 1 lap
  • (3.9m or 7.3m from/to Paradise)
  • Route here
  • Do not use KSE sports fields until further notice
  • A new fast and simple 5k (3.1m) city circuit as follows:
  • Paradise to junction of Egremont St and Downham Road (0.4m) where 5k circuit starts and finishes.
  • Start 5k circuit by turning left along Downham Road and then right into St Mary’s/Cambridge Road,
  • Right/left into Tower Road to footpath/pavement along Witchford Road until
  • turn right on footpath just before A10 bypass roundabout.
  • Follow long winding footpath (via Murfitt Close and keeping A10 bypass on left) until reach Downham Road
  • where right to finish at junction with Egremont Street.
  • Development level: 1 lap (5k/3.1m)
  • Club level: 2 laps (10k/6.2m with fartlek)
  • Open level: 2-3 laps (10k/6.2m - 15k/9.3m with fartlek)
  • Plus Paradise to start and back 2 x 0.4m
  • Water Board Hill (Kiln Lane) laps of 0.46m
  • Warm up via Waterside and riverbank to start of hill
  • Open level: 10-12 laps (4.6m-5.52m)
  • Club level: 8 or 10 laps (3.68m or 4.6m)
  • Development level: 5-6 laps (2.3m or 2.76m)
  • Warm down via Springhead Lane to Paradise
  • Paradise return 2.4m
  • 5.5m trail circuit
  • Start & Finish before top of Water Board Hill where tracks cross at single bar gate.
  • From single bar gate, run down slope into woods then left up steep hill to large common and turn right for 1 complete circuit before going back same way to WBH.
  • Then left down WBH to right into Springhead Lane until left up ramp to Pocket Park where turn right through trees to path and car park to riverside.
  • Follow riverside round past the Maltings and right into Jubilee Gardens to cross Broad St into Cherry Hill Park where turn left at swings and follow undulating extreme edge of park until re-join the path and under the Porta where left down Back Hill and turn right into Potter’s Lane.
  • On first bend of Potter’s Lane, take straight-on path to grassy track.
  • Turn right up track and ahead over ridge keeping all-weather pitch on left to top of knoll where left down track to pond (red dog bin) where left and right round bottom of grass area to re-join hill track on right.
  • Follow same route back except at Pocket Park, go round the long side (via hump overlooking railway line) to Springhead Lane and the Start/Finish point on WBH.
  • Open level: 1 lap + part lap to return after going round Cherry Hill Park (9.5m)
  • Club level: 1 lap (5.5m)
  • Development level: Part lap to return after going round Cherry Hill Park (4m)
  • Paradise to/from Start/Finish 1.4m
  • Brand (1 lap) & Campus (2 laps) fields fig 8 laps of 1.25m
  • Long sides fast and short sides jog or walk recovery
  • Open level: 4-5 laps
  • Club level: 3-4 laps
  • Development level: 2-3 laps
  • Paradise return 2.0m
  • Quanea loops:
  • Open level: 7.66m circuit
  • Club level: 6.25m or 7.66m circuits
  • Development level: 5.5m circuit
  • Start top of Cherry Hill Park by tree hill for 0.5m circuits of Park following cross-country course route
  • Open level: 2 circuits fast + 1 recovery (4 sets = 6m)
  • Club level: 2 circuits fast + 1 recovery (3 sets = 4.5m)
  • Development level: 1 circuit fast + 1 recovery (3 sets = 3m)
  • Paradise return 1.4m
  • Barway triangle 7.64m (Open and Club levels)
  • via Cherry Hill Park, Jubilee Gardens, riverbank path and across Lode End Bridge (by pump house)
  • before sharp left turn along lode footpath.
  • At Barway Bridge, turn right along stony drove to Gt Ouse bank where turn right back to Ely.
  • For 6.1m option (Club level), turn round at Lode End Bridge.
  • For 3.9m (Development level) turn round just before railway crossing.
  • Avoid spooking any grazing cattle
  • Water Board Hill (Kiln Lane) laps of 0.46m
  • Warm up via Springhead Lane to start of hill
  • Open level: 10-12 laps (4.6m-5.52m)
  • Club level: 8 or 10 laps (3.68m or 4.6m)
  • Development level: 5-6 laps (2.3m or 2.76m)
  • Warm down via Springhead Lane to Paradise
  • Paradise return 1.7m
  • Ely-Little Downham return via Main Street/Cannon Street loop
  • Open level: 2 loops (7.9m)
  • Club level: 1 loop (6.6m)
  • Development level: Turn round at Cannon Street (5.3m)
  • Notes

  • High visibility bibs or tops are not mandatory after the start of BST on 29th March

    CORONAVIRUS

  • As it is a non-essential activity, all club training and events are suspended until further notice but this updated programme has been circulated to provide members with individual training suggestions and guidelines.
  • It will also provide continuity should the situation improve before the end of the spring-summer period.
  • Additionally, Kyle Armstrong will be proposing virtual individual training by use of Strava and social media, plus suggested routes for safer off-road training.
  • The programme and club website provide known and safe training routes for individual members to use but The King’s School Ely playing fields should not be used.
  • We expect races, including the Kevin Henry League, will be cancelled. Our home KHL event has already been cancelled.
  • Please note that:
    • We recognise that unofficial training in small groups will likely continue but members attending such training do so entirely at their own virus-related risk and cannot rely on a club run leader.
    • We implore members to take isolation and social distancing advice seriously but we cannot enforce or police it.
    • The Paradise is currently open but may close at short notice. If used, please respect their procedures.

  • Senior Tuesday and Thursday Training Cancelled until further notice
  • Junior Tuesday Training Cancelled until further notice
  • Senior Sunday Training Cancelled until further notice
  • Track Is Back Cancelled until further notice

    Safety & Welfare

  • Coaches to ensure juniors are escorted, use pedestrian crossings, and walk through car parks.
  • Senior members are to take individual due care and consideration of traffic when crossing roads.
  • Be aware of people in parked cars who may open doors onto pavements without looking.
  • The use of audio equipment with earphones is NOT permitted during club training or races as these devices inhibit the user from hearing traffic approaching from behind and warnings from others.
  • For any welfare issues, contact Emma Greaves at:
  • Email: welfareofficer@elyrunners.co.uk Telephone: 07986 491874 Skype: the_poppets
  • There is a FIRST AID KIT in our club locker at the Paradise Centre. Ask ‘Reception’ for the key.

    Training routes

  • Maps of some club training routes are here

    Abbreviations used in Training Programme

  • k = 1 kilometre (1,000 metres) m = 1 mile (1,760 yards)