If you’re looking to start running, or have been a runner in the past and would like to get back to it, this is the programme for you.
In 10 weeks we aim to get you from alternating running and walking for 20 minutes to being able to run 5km! You will get a technical T-shirt and course completion certificate at the end.
Course leaders and programme
The Romsey Couch to 5k course has been set up by Romsey Road Runners and is run by England Athletics LiRF certified session leaders to guide, support and encourage the group.
We will follow a tried and tested C25K training programme designed to take you from non-runner to 5k runner in ten weeks. The first session starts with alternating 60 seconds of running with 90 seconds of walking for 20 minutes, gradually increasing the running element over the ten weeks.
Each session includes a guided warm up at the start and cool down at the end.
Our final session will be at 9.00 on a Saturday at a parkrun (exact location to be confirmed) to celebrate your achievement.
To cover the cost of the venue hire, T-shirt and contribute to session leader training we ask you for a £30 contribution.
A few tips
Please factor in the need to run twice a week on your own or with friends in addition to the Tuesday guided sessions to get the most out of the programme. Everyone taking part will be given instructions on how to do this at the first session.
We strongly encourage you to sign up for all ten sessions at the outset. This will help you stay motivated and maintain the focus and determination necessary to complete the course.
Please come wearing trainers and a t-shirt, tracksuit bottoms/ shorts/ leggings and bring a jacket in case of bad weather. It’s also a good idea to bring some water to drink after the session.
For more info and to book, please visit RunTogetherRomsey, or contact us using the form below:
A big thank you to all of you that came and got involved in our recent flying visits from (top coach) Nick Anderson through England Athletics’ Club Run initiative. For those attending I’m sure you’ll agree it gave us lots to think about, provided three thoroughly enjoyable club nights and has left us pointing onwards and upwards as runners as well as a club as a whole.
So what’s the EA Club Run all about?
EA have a clear goal in mind with their Club Run initiative…
“The England Athletics’ Club Run programme is a free initiative specifically aimed at supporting road running clubs to support runners, leaders and coaches in working towards improved performance at a specific event or race distance. Since launching two years ago the programme has supported over 100 clubs up and down the country involving over 5,000 club runners, over 800 club leaders and coaches and a team of around 40 experienced coach deliverers”.
And you can now add Romsey Road Runners to this list!
What did we do with our three sessions?
For those that weren’t there, Nick ran three sessions for us across February and March. Session one was a threshold session round Abbotswood estate with warm-up and form drills followed by 5 x 5-min intervals run at ‘3-word conversational’ pace. The aim being to train the body at the zone at which we should be able to sustain our speed over a reasonable distance/time. Nick talked to us about the importance of doing these sorts of sessions on a regular basis to get our bodies used to working in this zone and, over time, being able to run quicker without running harder.
The second session was focused at VO2-max, or that pace above our Threshold where we can no longer hold any sort of conversation, and should be out of breath at the end of it. This took the form of 6 x 3-minute efforts; 90s out along one of the Abbotswood paths and 90s back, with a relatively short recovery. Those in attendance on a cold Feb evening can testify to the steam coming off all our bodies, proving just how much harder we were working than the previous session. Nick positioned this sort of session as ‘the icing on the cake’ that should be done as we get closer to race day for those key 5km, 10km, RR10 and CC6 races.
The third and final session was a talk at Woodley Hall from Nick about the importance of the three key elements of performance running – TRAINING, RECOVERY and NUTRITION. Over the course of 2.5 hours (and a lot of pizza) Nick took us through his theories on these three elements, backing them up with personal experiences as well as data and case studies. I for one went home with my head swimming with information that I am already beginning to make sense of and think about how I can apply it to my own training.
Really positive feedback
Thanks to all of you who provided feedback following these sessions. Here are just a few of the positive things you had to say:
“(Nick) was really engaging and authoritative, and gave us loads to think about. I’m really looking forward to adjusting the way we run sessions to benefit from what we’ve learned.”
“A very inspirational talk from Nick once again… I think the whole 3 sessions from Nick has been a good turning point for the club.”
“(Nick) has a great ability to enthuse and inform people in a way that makes sense and is easy to follow.”
“This was a brilliant set of sessions and we have all benefited so much from Nick’s expertise and dedication.”
So what are we going to do now?
As the EA mission for these club runs explains, the aim is not only to inform and assist runners but to up-skill run leaders amongst the clubs. And your very own session leader team have already met to discuss how we might be able to apply some of these principles Nick has brought to us in our own training, as well as build in the great feedback many of you have sent us since these visits started.
Our Spring training schedule will be out soon and hopefully you will this come to bear. But we are very aware that whenever you try anything new, some things will work and some might not, so please let us know what you think and if necessary we can try something different next time.
And a big thank you to everybody who made this happen; Karen for kick-starting the whole thing, Becky for writing our application, the session leaders for helping to plan and of course Mark and Liz for sorting out the pizzas.
Here’s to even better training, recovery and nutrition for us all…
The club committee is strongly recommending that everyone carries emergency contact info with them whenever they run.
ICE (In Case of Emergency) tags are small printed cards that are printed with your name and an emergency contact number. They can also detail any important medical conditions that you may have.
Even the best of us can slip or fall, near or far from home, and these tags could save your life – or at least ensure your loved ones can learn your fate quickly…! And if you need any more convincing, ask Steve Cram.
We have teamed up with icetags.co.uk to offer you ICE tags at a very reasonable price, please see the kit store page for more details.
Looking forward to seeing all the inventive ways you can wear them ;-p
This year’s race will be on Monday, September 5th. Although everyone can run in it, to be in the competition you have to have run at least one of this Summer’s four time trials (and therefore have a handicap time). The last T/T is on 22 August. The race will be a mass start.In the past the trophy has been won both by the first finisher and the last, so everyone has a chance.
The Beer Race is now full!! Runner information is available here and a full entry list will be posted soon. Running numbers and chips will be available for collection on the day only – we will NOT be posting numbers out.
We are pleased to announce that our annual Pasta Party (and quiz) has been booked for Tuesday 19th April 2016 at The Sun Inn (Winchester Road, Romsey SO51 7JG). All details can be found on the attached form and paper copies will be available at club sessions.
Do come along and support our London Marathon and Southampton Half Marathon entrants. Social Secretaries Karen, Jackie and Liz look forward receiving completed forms along with payment on club nights between now and Tuesday 12th April (cheques made payable to Romsey Road Runners). Please let us know if you have any special dietary requirements.
The provisional results from the 2016 Romsey 5 have been published. Congratulations to Wendy Couper who was first in her age category, Brenda Topliss who was second in her age category and Mark Stileman who was third in his.
All RRR results:
27 Mark Stileman 00:29:16
42 Ian Ralph 00:30:31
62 Mark Adams 00:31:41
68 Tony King 00:31:57
101 Steve Geary 00:33:50
116 Paul Whitaker 00:34:42
130 John Quayle 00:35:18
209 Jane Carter 00:39:22
279 Brenda Topliss 00:41:43
320 Anna Duignan 00:43:13
321 Neil Payne 00:43:16
388 Julie Shanker 00:46:37
391 Deborah Rees 00:46:39
423 Nicola Skeats 00:47:58
452 Bridget Wells 00:49:08
541 Wendy Couper 00:57:14
Romsey Road Runners’ Annual Awards Night dinner was recently held at Ampfield Golf & Country Club and was a lively affair, with more than 40 members turning up to congratulate this year’s top performers. Following a three-course meal, Chairman Tony King presented the winners with their trophies, plus an engraved tankard as a keepsake. In addition to the regular awards, a special award went to Wendy Couper for her category win in the 2015 RR10 series. Keith and Lesley Stone were winners of the Chairman’s Award for their role in establishing the club 30 years ago this year, receiving customised running jackets to accompany the trophy and Penny Jennings also received a special award for having run the most ever RR10s (an impressive 172). Penny also won the Chocolate Trainer Award, for having lost a record number of shoes whilst racing!
RRR PRIZE WINNERS 2015
Best club runner in CC6s (Men): Neil Jennings
Best club runner in CC6s (Women): Tam Ryan
Best club runner in RR10s (Men): Neil Jennings
Best club runner in RR10s (Women): Becky Tovey
Special Award: Winner of RR10 FV70 category: Wendy Couper
Special Award: Most RR10s Ever Run: Penny Jennings (172)
Club Time Trial Champion: Vicky Pelling
Men’s Pentathlon: Ian Ralph
Women’s Pentathlon: Tam Ryan
Vets’ Pentathlon ‘G’ Cup: Paul Burnage
Chairman’s Award: Club founders Keith and Lesley Stone
Sally Sillence Award: Julie Shanker
Road Runner of the Year: Becky Tovey
Special award for racing with one shoe: Penny Jennings
In addition to socialising, a number of RRRs have been in action in recent weeks. On 29th November James Battle (1:29:51), Kelly Fairbrother (1:47:55 PB) and Alice Lane (1:55:09 PB) took part in a hilly, wet and windy Downton Half Marathon.
6th December saw the Dorset leg of the Endurance Life series with Tamatha Ryan (5:13:27) finishing 1st in her age category and 4th lady overall, Stuart Leishman (6:06:15 PB) and Becky Tovey (6:11:32) completing the 27 mile marathon. Marie Duignan completed the 16.3 mile “Half Marathon” in 3:39:14. Finally Anna Duignan (1:25:11) and Wendy Couper (1:40:58) completed the 10k.
As you know we usually have two London Marathon places each year. The number of places is based on the number of members the club has. More than 50 members entitles us to two places. Unfortunately we didn’t realise it was the number of people affiilated to England Athletics rather than the number of members in the club that counts towards the number used when allocating marathon places. Due to the EA membership price rising to £10 we have seen those opting in to affiliating with EA drop from nearly all members to only 39 this year. This has put us in the awkward position of only having one marathon place after having drawn for two places at the AGM.
The RRR committee met last night and decided that we would appeal to club members to see if anyone would voluntarily agree to sign up to England Athletics and pay the £10. We need 11 members willing to join, and we need to do it before the 5th December. (Webmaster’s note. For those joining, the affiliation would run to 31st March 2015)
The second evening RR10 took place on Wednesday 7th May at Stoney Cross, in the New Forest. Romsey Runners were well represented. The route started as a pleasant downhill with runners setting off at a fast pace before encountering mud and water at the bottom and a returning incline back towards the start!
The Romsey Men consisted of three teams finishing 4th, 8th and 26th. The B team were actually the “second of the B teams” and were ahead of the A teams of some other clubs which is a tremendous performance.
The Romsey Women went one better than last time out to field five teams finishing 7th, 14th, 18th, 32nd & 44th respectively.
Male finishers: 2ndMatt Hammerton, 24th Mark Stileman, 26thChris Brown, 27th Tony Burrows, 31stAndrew Proctor, 33rdIan Ralph, 39thJimmy Hunt, 44th Neil Jennings, 47thDuncan Dickinson, 62ndTony King, 90thSteve Reed, 127thPeter Hartley, 130thJohn Quayle, 141stAndrew Archibald, 188thRichard Vie, 198thDavid Nixon and 200thDerek Kelly.
The weekend saw 9 RRRs running in the Harewood Forest 10K, starting and finishing at Wherwell, in the heart of the Test Valley. Cool, windy conditions with only a small amount of mud, made for a very pleasant race off-road event with lots of beautiful scenery including some patches of Bluebells still at their peak!
The popular Stubbington 10k took place last Sunday with 1516 finishing the race. The race attracts many club runners and can provide a fast time if the winds are not inshore.
The race is all on road, taking runners from Stubbington via the village of Titchfield, on a circular route to the picturesque coast at Meon and back. Runners gather for staggered the start along Titchfield Lane, were width and a lack of traffic provide flat, fast start. There are a few undulations through Titchfield Village, before runners follow Posbrook Lane down to the sea. Runners then follow the coast road before heading back into Stubbington for the finish.
Happy New Year and welcome to the new Romsey Road Runners’ website. There is still some work to be done but we thought it best to get the site up and running to help with all those New Year’s resolutions! We will be listening to your views of the site over the next few months to work out which bits work and which bits need amending.