Ely Runners' Training Program Spring 2020

  • 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:
    • 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)
  • 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
  • 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
  • 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
  • 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
  • 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)
  • 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)
  • 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
  • ER Beginner’s Course starts
  • Paradise Centre 7:00 pm to 8:00 pm (Mondays for 10 weeks)
  • For first course candidates will arrive at 6:45 pm for registration
  • Some sessions may extend to 8:15 pm
  • 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:
    • 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)
  • ER Club Cross-Country Championships, Cherry Hill Park & Dean’s Meadow
  • Meet at the Paradise car park at 9:00 am prior to jogging to the course to register for numbers and safety pins.
  • Race starts near to the Broad Street entrance of Cherry Hill Park as follows:
    • Junior Boys/Girls and -17 Men/Women 1.5 laps = 2.75 km (1.7 miles) start 9:45 am
    • Senior, Vet & -20 Men/Women 4 laps = 7.6 km (4.7 miles) start 10:15 am
  • This is a club event so please wear your club colours.
  • The Paradise Centre will be open from 9:00 am for toilets and changing.
  • Click Here to Enter
  • 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
  • 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
  • Track training session for seniors and juniors from 8:00 pm to 9:00 pm at St Ives track with club coach David Mould.
  • 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).
  • 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
  • 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)
  • 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
  • Note: To ensure a full session, we will leave the Paradise at 7:05 pm
  • 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
  • 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
  • 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)
    • 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)
  • 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
  • NB - Slow down for sharp bends
  • 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
  • ER Turing Trail Relay
  • Ely Runners vs St Radegan Hash House Harriers
  • 3-stages along the riverside or nearby footpaths
  • Stage 1: Ely to Waterbeach (11.7m)
  • Stage 2: Waterbeach to Green Dragon Bridge, Cambridge and back to Waterbeach (8.0m)
  • Stage 3: Waterbeach to Ely (12.1m)
  • 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 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)
  • 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).
  • 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)
  • map
  • British Summer Time (GMT + 1 hour) begins and daylight training resumes
  • High visibility bibs or tops are not mandatory after the start of BST
  • 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.
  • Turn 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.
  • Turn 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
  • 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)
  • Brand & Campus fields fig 8 (big field/small field) laps of 1m. Long sides fast/short sides recovery
  • Open level: 6 laps
  • Club level: 4-5 laps
  • Development level: 3 laps
  • Paradise return 2.0m
  • Golf course footpath and across bypass (take care as fast road) to footpath across fields to Lt Thetford.
  • 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
  • Campus field and hill interval circuit of 1.1m.
  • 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 2.0m
  • 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
  • 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 3 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