Saturday Off-Road Training

Saturday Off-road training takes place all year round with just a short break at the end of the summer (keep an eye on website for details). The training is great for preparation for all road running and of course the XC races in the winter. We develop strength and stamina through the winter and target speed in the summer, for the shorter, faster races.

We meet at 8am in the Cofton Park car park and the session is usually finished by 9.45am (with the option of warm down to follow for those who do not have to dash).

As we train all year we do try and incorporate differing running needs based on the time of the year and will on occasion change venue or make allowance for certain races, so keep an eye out for announcements.

The training normally follows this routine:

  • Warm-up lap of the park (1, 1.5, 2mile options)
  • Drills which can include Dynamic stretching (e.g. high knees, skipping, strides), Strength exercises (e.g hops) and Speed drills (e.g. fast feet)
  • Training session
  • Warm-down lap of park (1, 1.5, 2mile options)

The training session can be anything from a continuous 25-35 minute effort, to 400m efforts with recoveries. Each week is a different challenge and the coaches balance the volume of hills, effort and recovery based on the time of year. We aim to keep together as a group or sub-groups so that we are training with our peers.

Most runners bring spikes with them (particularly if you are planning to race cross-country) and a pair of running shoes with a good grip is usually fine for the warm up / warm down. If you don’t fancy spikes trail shoes work fine. You may also want to bring something warm and dry to wear after the session, especially in the winter.

All abilities are welcome – If you are new to this type of training, or are getting back to fitness, it’s up to you to decide how much you want to do when you first come along. For example, plenty of people doing full sessions now started off by doing just the warm up and drills, then half a session and building up gradually.

Dates we don’t train – Though we do train all year we will cancel training on specific days, these are namely when the (Men and Women) League Cross-Country races are on and Road Relays. Announcements are usually made within the club so that people are aware when we won’t be training.