Road Running

Training

Training takes place each Tuesday and Thursday evening starting at 6:30pm prompt at Down Grange Sports Ground. All sessions are supervised by our team of coaches and are for runners of all standards, not just the elite!
Experienced Club members will ensure that newcomers are warmly welcomed.
In addition the club now runs a Saturday morning session on the track at 9am aimed at mile to 10k improvers.
This again is for all abilities. 
Sunday is usually a long run of at least 10 miles and meeting points are published in advance on social media with groups of differing abilities.

The Club organises a Handicap series, usually held on the first Thursday of each month around a marked route of approx 4.8 miles. This event creates a great sense of friendly rivalry within the Club; it is also very useful for monitoring how the summer training is progressing. A trophy is presented to the overall winner at the A.G.M.

The Club actively encourages participation in various road races throughout the year for the Club Championships, culminating in October for the Basingstoke Half Marathon.

We also take part (and have had some success) in the many road relay events which form part of the road racing calendar.

A large number of Road Runners also compete further afield, with many global marathons among the races our members are proud to show off their medals from! The London Marathon is an obvious target for many members and our training groups organise informal training runs throughout the Winter with a view to preparing for this (and other) Spring marathons.

Training Schedule

The training schedule is now included in the Club Calendar. Instructions on adding the Calendar to your smartphone can be found here

iCAL Download for Outlook

BMHAC iCAL Link

July 2017

Mon Tue Wed Thu Fri Sat Sun
1
2
3
4
  • 3 x 1800; Lunge drills
  • 5k training: 3*(5*200, 20 sec recovery) 3 min between sets
5
6
  • Monthly handicap - using summer course
  • 5 k training: 5*1k, 4 min recovery - rugby field
7
8
  • Fan y Big fell race
9
  • Pen y Fan fell race
10
  • Vet's league meeting
11
  •  6 x Church Field long hill reps; Squat Drills
  • 5k track training: 3*800, 4*400 3 min recovery
12
  • Yateley 10k (Race 2)
13
  • Pyramids (Gabriel Park)
  • 5k training: 6*300 hills
14
15
  • 5k: 30 min easy then 10 * 1 minute, 1 minute jog recovery
16
  • 5k training: 75min steady
17
18
  • 5k track: 3*(5*200, 20 sec recovery), 3 minutes between sets
  • 4 x 1800
19
  • 5k: 60 minutes steady
20
  • Mob Match (away event) - Overton
  • 5k training: 5*1k, 4 min recovery - rugby field
21
22
  • 5k: 10*60 sec hill, walk back recovery
23
  • 5k: 75 minutes steady
24
  • 5k: 30 min easy
25
  • 5 x 1000 - 400 jog recovery for 1/2 m group, 3 min for 5k group.; team sprints (2 per team, 3 sprint each) 200m; Squat Drills
26
  • 5k: 30 min easy
  • Lakeside 5k
27
  • Gabriel Park hill reps
28
29
30
31