GCR believes that runners and joggers of all abilities should enjoy and be supported in their running, regardless of their goals or reasons for taking part. Regular training sessions are central to the club and suit every type of runner, speedy or not so. We welcome everyone, whether you are striving to improve, are training for a particular event or are content to maintain your current fitness level. One week you may choose to push yourself and another you may wish to do a steady sociable run. We try to cater for everyone. In the summer there are some lovely off-road running routes in the country around Tewin and Panshanger Park. In the winter the runs are mainly around Welwyn Garden City.
Take a look at our programme below and see which sessions suit you
Group Runs – Tuesdays 6.20pm for 6.30pm start, Dance Studio Ridgeway Academy
You can train with us in safety, with no-one left behind, and you’ll be amazed at the steady improvement you will make. These sessions would also be ideal for anyone training for events such as Race for Life and the many other organised races that take place in Hertfordshire and beyond.
The group runs are planned to take approximately an hour, the following table gives an idea of the pace.
To give variety, especially in the summer, distances will vary a little 🙂
Those attending by car are asked to park in the school car park and not the Sports Centre car park.
| Group/ Distance | Pace (mins/km) | Pace (mins/mile) |
| 5k Social | A gentle-paced run that would suit those who are still new to running, like a slower pace, are returning from injury or a break from running | |
| 7k | 7.30-9 | 12-13 |
| 8k | 7-7.30 | 11-12 |
| 9k | 6.30-7 | 10-11 |
| 10k | 5.45-6.15 | 9-10 |
| 11k | 5-5.30 | 8-8.30 |
Intervals – Tuesdays 6.30pm Location emailed and posted to facebook each week
On Tuesdays at 6:30pm there is an interval session focusing on speedwork and improving race performance, the details of this are emailed and posted on Facebook a few days before.
Group Runs – Thursday 18:20 for 18:30 start. Campus West, outside the library.
Thursday group run meets on the steps outside the library. What three words for start location: eager.bliss.stuff.
| 5k Social | A gentle-paced run that would suit those who are still new to running, like a slower pace, returning from injury or a break from running |
| 7-8km | Route to take approximately an hour. |
| 9-10km | Route to take approximately an hour. |
| Introduction to intervals | Time based shorter intervals for those new to intervals or wanting shorter faster reps |
Track Session – Thursdays 8pm Gosling
These sessions start with a warm-up, with drills for mobilisation and flexibility, followed by intervals (fast bursts with jog recoveries), ending with cooldown and stretching. There are four groups based on pace and distance, each with a group leader, and all overseen by our chief coach.
For more information, please contact: gcr@gardencityrunners.org.uk
HOW TO FIND THE SPORTS CENTRE AT RIDGEWAY ACADEMY
Garden City Runners are based at the Sports Centre at Ridgeway Academy.
Sports Centre
Ridgeway Academy
Herns Lane
Welwyn Garden City
Herts
AL7 2AF
Those attending Ridgeway by car are asked to park in the school car park and not the Sports Centre car park.
| Please note: Do not use the laybys outside the Sports Centre. Members are asked to use the school car park when attending Ridgeway for training sessions. |