Training

Our normal training night is a Wednesday evening. We meet at 6:15pm to warm-up before starting our session. The session is usually finished by 7.30 (when many of us shower and retire to the nearest bar for a well earned drink). Each week, our coaches aim to provide a session that is challenging for our more able / experienced runners but also sufficiently flexible to allow our less able / inexperienced members to partake fully in the session.

Although our primary training centre is Garden Village FC (Gorseinon), to provide our club members with a varied set of training sessions we will often take advantage of other locations, including the Swansea University track for winter sessions.


Strava

Many of our runners are on Strava. You can see there their latest activities here.

Races

Leaderboards for 5k, 10k, Half Marathon and Marathons can be found here.

Run Britain

You can see our runners' Run Britain rankings here.

Training Schedule

Date Who? What? Where? Directions to
meeting point
13th May Paul Harris Virtual session From your home  
20th May Paul Rees Virtual session From your home  
27th May Mike P. Virtual Grand Prix#3 - 5k From your home  

   

   

Training Locations Map


Training Tips

A regular series of articles from head coach Dewi West.


The Basics

The basic techniques for endurance running:

  • Tall posture with high hips.
  • Relaxed shoulders with efficient backwards driving arm action.
  • Rhythm guides optimal speed and efficiency.
  • Foot lands naturally underneath the centre of mass, moving down and backwards.

Mobility Drills

Mobility exercises stimulate the main muscles we use to run and need to be 'woken up' before any workout.

The hips for example, are not just important for running strength. Increased mobility and therefore strength, could help avoid issues in later life. How many people do you know who have had a hip replacement?

The following mobility exercises will help your running and your lifestyle.


1. Hip flexor reach



2. Spiderman



3. Trunk Rotation



4. Hip Flexor Swings



5. Glute Swings



Running on Sand

With 2 x West Glams, 1 Gwent League, Sospan 10 and possibly the Welsh XC Champs all involving sand in various forms, here is a guide to running on sand.

Cooper Test

The aim of the Cooper test is to run as far as possible in 12 minutes. The distance covered will then give an estimate of your level of fitness. The test is good to monitor the development of your fitness. It is not designed to compare yourself with others. Instead, use it to measure your own progress.

The test is used by coaches to help work out whether training sessions with the athlete are working properly. It can also allow coaches to find weaknesses in their athletes and measure their improvement.

Back to top

2018-19 2019-20
Nov Dec Oct March
Antony Andrus     3000  
Julie Archer 2500 2550 2575  
Andrew Arran 2800      
Rob Appleby   3000    
Kelly Bamford       1950
Mark Bamford 2725      
Craig Bashford       2300
David Barham 2325 2345 2425  
Sarah Barham 2550 2525   2500
Martin Bennett   3000 3200  
Becky Brown     2375 2425
Steve Burton 2750 2350 2650  
Adrian Bytheway     2775  
Ray Castle       2800
Peter Clement 2450 2450 2575  
Michelle Cole     3000  
Ed Davies 2700 2650 2675 2600
Gavin Davies     3000 2925
James Davies 2650 2640 2725 2675
Julie Davies 1825   1925 1775
Nicola Davies 2125      
Sue Davies 2200      
David Doherty       2200
Richard Donne     2300  
Emma Doolan 2250 2275 2450  
Karen Dusgate 2050 2125    
Louise Eakins     2350  
Mark Eakins     2750  
Alfryn Easter 1950 1950 1950 1850
Del Eyre 2350 2125    
Chris Fuge 2225      
Gary Gregor       2250
Laura Hall 2250 2150 2150 2125
Paul Harris 2825      
Alex Heron     2700  
Lynn Holmes 2225 2175 2125 2025
Vicky Holmes 2375 2225 1950 1850
John Holohan 2300 2225 2175 2125
Kim Holohan 2400     2275
Cameron Hopkins     2800  
Christine Hurdidge 2000   2050 1975
Helen Jenkins   2350 2400  
Mark Jenkins     2400  
Bethan Jones     2800 2800
Caroline Jones   2125 2200  
Darren Jones     3025  
Hannah Jones     2600 2575
Julie Jones     2400 2225
Leighton Jones 2450 2400 2425 2375
Meinir Jones 2125   2125  
Nerys Jones 2300 2300    
Phil Jones 2600 2550    
Elfed Joseph 2550 2490 2450 2500
Nicola Julian 1950      
Viv Kavanagh 2550      
Haley Lawton       2800
Shereen Lisk   2450 2525  
Steve Lisk     2925  
Ian Llewellyn     3175  
Lindi Lloyd       2275
Brian Macbride     2725  
Tim Macdermott 2525   2550  
Steve McClelland 2550 2550 2600 2500
Paul McNeill   2750    
Caroline Morgan     2400  
Eurig Morgan 2450   2425  
Tom Morgan     2725  
Chris Montenegro 2950      
Fran Newman       2450
Linda Owens     1950 1925
Alyson Page     2525  
Gareth Parry 3250 3100 3350  
Alan Pritchard       2200
Mike Prasad   2550    
Delia Pudney   2350    
Andy Rees 2600 2675    
Linda Rees   2125 2675  
Paul Rees   2125 2675  
Sandra Rees 2225 2225   2025
Manisha Rickards 2025   2200 2100
Diane Ridgeway 2450   2525  
John Sanderson 2625      
Caroline Sandles 2600   2675  
Josh Sandles 3075      
Rob Sandles 3025   3000  
Fay Sharpe       2225
Chris Simons   2850 2875  
Angela Smith     1925  
Christina Smith       2450
Gwen Smith     2300 2250
Gina Southam 2350 2400 2275  
Louise Steer   2350    
Paula Stockley     1325 1350
Alice Sullivan   2550 2575  
Gina Tippett       2700
Vic Thompson       2025
Sharon Trotman 2500 2125 2475 2400
Anna Wake 2225 2125    
Jane Wallace 2000   2050  
Phillip Wallace   2350 2275 2225
Kevin Watson   2525 2725  
Ceri Webber     2550 2400
Jess Wesley       2575
Dewi West 2950   2825  
Dave Williams 2850   2875 2800
Joy Williams 2025   2100  
Katie Williams 2450 2400    
Nathan Williams 2450 2700    
Ellie Wood 2725 2700    
Monica     2375 2425
Benita     1975