Ely Runners' Training Program Winter 2019

  • The Gallery interval circuits of 1m from/to Cathedral camera lamppost
  • Fast from traffic lights at bottom of Park hill, Broad St, Back Hill, Gallery 0.6m
  • Recovery Gallery, Porta, Park hill 0.4m. Keep left to avoid collisions
  • Open level: 6 circuits
  • Club level: 4 or 5 circuits
  • Development level: 2-3 circuits
  • Paradise return 0.6m
  • Round Ely circuit of 6.25m or shorter 4.8m finish via Police Station corner. Beware of corners if icy
  • Open level: 6.25m as fartlek
  • Club level: 4.8m or 6.25m
  • Development level: 4.8m
  • Interval circuits on Stour Green comprising 2 laps (0.48m) fast and 1 lap (0.24m) jog recovery = 1 set.
  • Open level: 6 sets (4.32m)
  • Club level: 5 sets (3.6m)
  • Development level: 3-4 sets (2.16m – 2.88m)
  • 1m from + 1m to Paradise
  • Slow down for sharp bends
  • 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)
  • map
  • Lisle Lane & The Vineyards fartlek intervals
  • Start/finish by Cheffins, Market Square, Ely
  • 1.75m circuit of 3 fast/hill strides (125’ climb per lap) and 3 recoveries
  • Open level: 4 laps = 7m
  • Club level: 3 laps = 5.25m
  • Development level: 2 laps = 3.5m
  • Paradise return 0.5m
  • Map and more details
  • RunAndTalk an England Athletics initiative 5k (with longer option)
  • Session introduced by Shaun Rhodes and lead by Charlotte Sygmuta.
  • This is for senior/junior members, beginners and guests to promote mental well being and breakdown the stigma around mental health.
  • More details here
  • Meet Paradise at 7:00 pm as usual.
  • There will be a social afterwards at the High Flyer.
  • Track training session for seniors and juniors from 8:00 pm to 9:00 pm at St Ives track with club coach Justin Smith.
  • Meet outside Paradise at 7:15 pm prompt to share transport for 8:00 pm start at the track.
  • £2 payable on the night to the coach.
  • Changing and showers are included, lockers take £1 coin (refundable).
  • Lantern Link Path intervals 2 x 600m fast with recovery loops 500m and 300m = 2k (1.25m) per lap.
  • Open level: 4-5 laps (8k-10k)
  • Club level: 3-4 laps (6k-8k)
  • Development level: 2-3 laps (4k-6k)
  • Keep left, beware bollards and respect other path users
  • Route from/to Paradise via Lynn Road, John Amner Close and Dalton Way total (1.3m)
  • 2, 3 or 4 laps x 2.1 mile circuit of New/High Barns, King’s Av, Lynn Road & Nutholt Lane.
  • Open level: 4 laps (8.4m)
  • Club level: 3 laps (6.3m)
  • Development level: 2 laps (4.2m)
  • Headlamp option: new for 2019
    • From High Barns, cross 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 A10.
    • Cross A10 (fast traffic so take care) to The Balk track to Lt Downham Rd where turn left back to Ely (5.3m)
  • Butt Drove 2 x lamppost intervals jog/run/stride/sprint repeats.
  • Start and finish at Cam Drive footpath turning to Isle of Ely Primary School.
  • Follow (keeping left) wide tarmac footpath to school, where left and right to end of Butt Drove, where it joins King Edgar Close.
  • Turn round at bollards and return to complete 1 mile set.
  • Open level: 5 sets = 5m
  • Club level: 4 sets = 4m
  • Development level: 2/3 sets = 2m/3m
  • 1.8m return from/to the Paradise
  • Round Ely circuit of 6.25m or shorter 4.8m finish via Police Station corner. Beware of corners if icy
  • Open level: 6.25m as fartlek
  • Club level: 4.8m or 6.25m
  • Development level: 4.8m
  • New session for 2019
  • Astro-turf track type training session at Ely College, Downham Road, with Head Coach, Alan Rutterford
  • Suitable for Open, Club and Development levels
  • Paradise return 1.6 miles
  • 2, 3 or 4 laps x 1.9m circuit of Lynn Rd, Cam Dv, Downham Rd, and Egremont St
  • Open level: 4 laps (8m)
  • Club level: 3 laps (6.1m)
  • Development level: 2 laps (4.2m)
  • Cam Drive (1k) intervals:
    • Lynn Rd roundabout to Stour Green roundabout 370m (slow),
    • Stour Green roundabout to Nene Rd 320m (fast),
    • Nene Rd to Lt Downham Rd roundabout lamppost using Wissey Way 370m (slow).
    • Return up hill on Cam Drive to Nene Rd 310m (fast)
  • Open level: 5 sets x 2k return = 10k
  • Club level: 4 sets x 2k return = 8k
  • Development level: 2/3 sets x 2k return = 4k/6k
  • Total distances 2.5m/3.75m/5m/6.25m + 1.5m return from/to the Paradise
  • Cautions: Cam Drive footpath is also a designated cycle route. Do not run on the Cam Drive road
  • 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 map
  • Track Is Back Charity 5k Time Trial at the St Ivo Outdoor Centre, St Ives, PE27 6SJ.
  • This event (organised by Paul Waggitt) is open to members at £2 each entry fee.
  • Any profit will be redirected to the Arthur Rank Hospice with the club offering to match all the entry fees.
  • Entries (FILL OUT FORM) will be limited on a first come, first served basis.
  • To organise start times, the entry link asks for your 5k time in mm:ss format based on a recent 5k result.
  • Registration will be at 7:30 pm at the track.
  • The first group of runners will start at about 8:00 pm.
  • To share transport, please meet outside the Paradise at 6:45 pm prompt.
  • Changing and showers are included in the entry fee and the lockers take a refundable £1 coin.
  • If members are unable to run, then volunteers are welcome to assist with registration, timekeeping, start/finish, lap counting, race clock and photography.
  • The Gallery interval circuits of 1m from/to Cathedral camera lamppost
  • Fast from traffic lights at bottom of Park hill, Broad St, Back Hill, Gallery 0.6m
  • Recovery Gallery, Porta, Park hill 0.4m. Keep left to avoid collisions
  • Open level: 6 circuits
  • Club level: 4 or 5 circuits
  • Development level: 2-3 circuits
  • Paradise return 0.6m
  • (new headlamp option 2019)
  • 2, 3 or 4 laps x 2.1 mile circuit of New/High Barns, King’s Av, Lynn Road & Nutholt Lane.
  • Open level: 4 laps (8.4m)
  • Club level: 3 laps (6.3m)
  • Development level: 2 laps (4.2m)
  • Headlamp option: (new for 2019)
    • From High Barns, cross 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 A10.
    • cross A10 (fast traffic so take care) to The Balk track to Lt Downham Rd where turn left back to Ely (5.3m)
  • Lisle Lane & The Vineyards fartlek intervals
  • Start/finish by Cheffins, Market Square, Ely
  • 1.75m circuit of 3 fast/hill strides (125’ climb per lap) and 3 recoveries
  • Open level: 4 laps = 7m
  • Club level: 3 laps = 5.25m
  • Development level: 2 laps = 3.5m
  • Paradise return 0.5m
  • Map
  • Round Ely circuit of 6.25m or shorter 4.8m finish via Police Station corner. Beware of corners if icy
  • Open level: 6.25m as fartlek
  • Club level: 4.8m or 6.25m
  • Development level: 4.8m
  • (new session 2019)
  • Astro-turf track type training session at Ely College, Downham Road, with Head Coach, Alan Rutterford
  • Suitable for Open, Club and Development levels
  • Paradise return 1.6 miles
  • 2, 3 or 4 laps x 1.9m circuit of Lynn Rd, Cam Dv, Downham Rd, and Egremont St
  • Open level: 4 laps
  • Club level: 3 laps
  • Development level: 2 laps
  • (8m, 6.1m or 4.2m to/from Paradise)
  • Pace acceleration on the Stour Green 0.24m circuit using the 3 sides (1 of which is curved) in successive jog/run/stride/fast intervals.
  • With 3 sides and 4 intervals, sides are used variably. Slow down for sharp bends
  • Open level: 20 circuits (4.8m)
  • Club level: 15 circuits (3.6m)
  • Development level: 10 circuits (2.4m)
  • 1m from + 1m to Paradise
  • 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 Map
  • Track training session for seniors and juniors from 8:00 pm to 9:00 pm at St Ives track with club coach Charlotte Sygmuta.
  • Meet outside Paradise at 7:15 pm prompt to share transport for 8:00 pm start at the track.
  • £2 payable on the night to the coach.
  • Changing and showers are included, lockers take £1 coin (refundable).
  • Lantern Link Path intervals 2 x 600m fast with recovery loops 500m and 300m = 2k (1.25m) per lap.
  • Open level: 4-5 laps (8k-10k)
  • Club level: 3-4 laps (6k-8k)
  • Development level: 2-3 laps (4k-6k)
  • Keep left, beware bollards and respect other path users
  • Route from/to Paradise via Lynn Road, John Amner Close and Dalton Way total (1.3m)
  • 2, 3 or 4 laps x 2.1 mile circuit of New/High Barns, King’s Av, Lynn Road & Nutholt Lane.
  • Open level: 4 laps (8.4m)
  • Club level: 3 laps (6.3m)
  • Development level: 2 laps (4.2m)
  • Possible date for Club Christmas Party, Annual Awards & Charity Raffle
  • The Gallery interval circuits of 1m from/to Cathedral camera lamppost
  • Fast from traffic lights at bottom of Park hill, Broad St, Back Hill, Gallery 0.6m
  • Recovery Gallery, Porta, Park hill 0.4m. Keep left to avoid collisions
  • Open level: 6 circuits
  • Club level: 4 or 5 circuits
  • Development level: 2-3 circuits
  • Paradise return 0.6m
  • Possible date for Club Christmas Drinks, Annual Awards & Charity Raffle
  • Round Ely circuit of 6.25m or shorter 4.8m finish via Police Station corner. Beware of corners if icy
  • Open level: 6.25m as fartlek
  • Club level: 4.8m or 6.25m
  • Development level: 4.8m
  • Possible date for Club Christmas Party, Annual Awards & Charity Raffle
  • Lisle Lane & The Vineyards fartlek intervals
  • Start/finish by Cheffins, Market Square, Ely
  • 1.75m circuit of 3 fast/hill strides (125’ climb per lap) and 3 recoveries
  • Open level: 4 laps = 7m
  • Club level: 3 laps = 5.25m
  • Development level: 2 laps = 3.5m
  • Paradise return 0.5m
  • Map
  • 2, 3 or 4 laps x 1.9m circuit of Lynn Rd, Cam Dv, Downham Rd, and Egremont St
  • Open level: 4 laps
  • Club level: 3 laps
  • Development level: 2 laps
  • (8m, 6.1m or 4.2m to/from Paradise)
  • Woodditton to Ely Christmas Run
  • (Paradise open 9:00 am to 10:00 pm)
    • Long/medium/short Club pre-Christmas trail training run.
    • Woodditton to Ely 18.5m,
    • Woodditton to Chalk Pit 12m,
    • Reach to Ely 11m,
    • Woodditton to Reach 7.5m.
  • Meet 8:00 am Paradise car park for free club transport to Woodditton or Reach starts.
  • Register with JT training@elyrunners.co.uk.
  • Afterwards, 1 pm lunch for members at the High Flyer (adjacent to Paradise car park).
  • Enter run and book lunch on Pre-Christmas Training Run - Woodditton to Ely Sunday 15th December 2019
  • Track training session for seniors and juniors from 8:00 pm to 9:00 pm at St Ives track with club coach Lauren Thomas.
  • Meet outside Paradise at 7:15 pm prompt to share transport for 8:00 pm start at the track.
  • £2 payable on the night to the coach.
  • Changing and showers are included, lockers take £1 coin (refundable).
  • Cam Drive (1k) intervals:
    • Lynn Rd roundabout to Stour Green roundabout 370m (slow),
    • Stour Green roundabout to Nene Rd 320m (fast),
    • Nene Rd to Lt Downham Rd roundabout lamppost using Wissey Way 370m (slow).
    • Return up hill on Cam Drive to Nene Rd 310m (fast)
  • Open level: 5 sets x 2k return = 10k
  • Club level: 4 sets x 2k return = 8k
  • Development level: 2/3 sets x 2k return = 4k/6k
  • Total distances 2.5m/3.75m/5m/6.25m + 1.5m return from/to the Paradise
  • Cautions: Cam Drive footpath is also a designated cycle route. Do not run on the Cam Drive road
  • Paradise normal 7:00 am to 10:00 pm opening
  • 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 Map
  • Christmas Eve (If Paradise Centre closed, meet outside)
  • Lantern Link Path intervals 2 x 600m fast with recovery loops 500m and 300m = 2k (1.25m) per lap.
  • Open level: 4-5 laps (8k-10k)
  • Club level: 3-4 laps (6k-8k)
  • Development level: 2-3 laps (4k-6k)
  • Keep left, beware bollards and respect other path users
  • Route from/to Paradise via Lynn Road, John Amner Close and Dalton Way total (1.3m)
  • Christmas Day (Paradise Centre closed)
  • No official training but maybe training runs by private arrangements between members
  • Boxing Day (Paradise Centre closed)
  • Club Training Run - meet at the Paradise car park at 9:00 am for a choice of multi-terrain runs:
  • Short (6.1 miles) Paradise, back of cathedral, parks, Cutter, High Bridge, east bank path to Lode End Bridge (Barway pump) and back
  • Medium (7.64 miles) As above + Barway loop via Lode End bridge (Barway pump) and back
  • Long (12.31 miles) Paradise, back of cathedral, parks, Cutter, High Bridge, east bank path via Lode End Bridge (Barway pump) to Chalk Pit, A1123 to cross Dimmock's Cote bridge, and back along west bank path
  • If Paradise Centre closed, meet outside
  • 2, 3 or 4 laps x 2.1 mile circuit of New/High Barns, King’s Av, Lynn Road & Nutholt Lane.
  • Open level: 4 laps (8.4m)
  • Club level: 3 laps (6.3m)
  • Development level: 2 laps (4.2m)
  • Ely Runners’ New Year’s Eve 10k, Little Downham - see here
  • As this is a club event requiring member’s support, there will not be any training.
  • To help as a marshal or official, please contact charlotte@elyrunners.co.uk
  • Notes

  • High visibility bibs or t-shirts or jackets to be worn until daylight training resumes

    Senior Tuesday and Thursday Training

  • Meet at 7pm in the upstairs bar at the Paradise Centre.
  • Please avoid blocking the walkway between the two main access doors.

    Junior Tuesday Training

  • Meet at 7:00 pm at Ely College AstroTurf, Downham Road.
  • There is a junior section on the club notice board in the foyer of the Paradise Centre.

    Senior Sunday Training

  • Meet at 9:00 am outside the Paradise Centre for a choice of multi-terrain or road distances unless an ER club event or non-local venue is advised in the weekly Sunday training email.
  • For those who can’t make Sunday morning, an alternative is Kyle Armstrong’s ‘open to all’ Sunday evening group trail run. The usual meeting place is outside Chettisham Church at 7:00 pm but always first check on Facebook at ‘Ely Trail Runners’ as this is sometimes elsewhere. Head torches required when dark.

    Track Is Back (organised by Paul Waggitt)

  • 400 metre tartan track training sessions on selected Monday evenings for seniors and juniors from 8:00 pm to 9:00 pm at St Ives track with a club coach.
  • Meet outside Paradise at 7:15 pm prompt to share transport for 8:00 pm start at the track.
  • £2 payable on the night to the coach. Changing and showers are included, lockers take £1 coin (refundable).

    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
  • Runnning Safety & Training at Night: see here
  • There is a FIRST AID KIT in our club locker at the Paradise Centre. Ask ‘Reception’ for key.

    Headlamps

  • If used for dark areas, point the beam down as much as practical and turn off under street lights to avoid dazzling other runners (contra-flow) and pedestrians.
  • There are 2 x Thursday headlamp training options included.

    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)

  • Copyright © Ely Runners 2019