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

May 2017

Mon Tue Wed Thu Fri Sat Sun
1
2
  • 5k training track: 2 x (5 x 400, 60 sec rec), 3 min between sets
  • Bud Buldaro session – 5, 5x1, 5, 5x1, 5; Squat Drills
3
4
  • 5k training field: 6*300 hills, 4 min recovery
  • Monthly handicap - using summer course Coach: Tim
5
6
  • 5k training track: 15*200, 1 min recovery.
7
8
9
  • 5k training track: 2 x (1000, 800, 600, 400, 60 sec rec), 3 min between sets
  • Uphill Drills; 6 x Church Field long hill reps Coach: Andrew
10
11
  • 5k training field: 5 x 1k, 3min recovery
  • Steady run to Oakley Strava chasing - Coach: Don
12
13
  • 5k training track: 8*400, 3 min recovery.
14
15
16
  • 5k training track: 2 X (5 X 400M , 60 sec rec), 3 min between sets
  • Pyramid .2/.4/.6/.8/1k/.8 .6/.4/.2 Coach: Terry
17
18
  • 5k training field: 6*300 hills, 4 min recovery
  • Tempo Down Grange Coach: Ray
19
20
21
22
  • Vet's league meeting
23
  • 5k training track: 3 x 1k, 2min recovery
  • BONDARENKO – 400/300/200/100 recovery between sets; Lunge Drills Coach: Andrew
24
25
  • 5k training field: 5 x 1k, 3min recovery
  • Gabriel Park reps Coach: Tim
26
27
  • 5k training track: 10*400, 3 min recovery.
28
29
30
  • 5k training track: 4 * 800, 90 sec recovery
  • 20 x Paarlauf Coach: Don
31