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Northampton Road Runners Up and Coming Events

Below is a brief summary of some of the events our members are participating in over the next weeks and months.

If you are a member and you know of other events that are happening please let us know.

We have groups of runners entered for the following races:

January      

Draycote Water Winter 10K Series 2018/19 Nr Rugby Path
  Gayton Run (5K/10K) Gayton Road
  Brass Monkey 10k Rockingham Road
February      
  Charnwood Hills Leicestershire Fell
  Watford Half Marathon Watford Road
  Draycote Water Winter 10K Series - Race 5 Nr Rugby Path
  Valentines 30K Stamford  Road
  Welly Trail 10K & Half Marathon Castle Ashby Off Road
  Naseby 1645 Naseby Road
  MK Winter Half Milton Keynes Road
  Belvior Challenge 15 or 26 miles Harby Leicestershire Off Road
 March Berkhamsted Half Berkhamsted  Road
  Peatling Challenge Lutterworth Off Road
  Oundle 20 Oundle  Road
  Milton Keynes Festival of Running (various distances) Milton Keynes Road
  Draycote Water Winter 10K Series - Race 6 Nr Rugby Path
  Run At Stanwick Lakes (5K, 10K, Half) Stanwick Path
  North London Half Marathon Wembley Road
  Ashby 20 Leicestershire  Road
  Oakley 20 Bedfordshire  Road
  Bedford 20 Bedford Road
 April Stanwick 10K - NRRL Stanwick Road
  Draycote Water 10K Summer Series - Race 1 Nr Rugby Path
  Belvior Half Marathon Leicestershire Road
 May Milton Keynes Half & Full Marathon Milton Keynes Road
  Silverstone 10K - EMGP/NRRL Silverstone Track 

Titchmarsh 10K Northants Road

Shakespeare Half/Marathon Stratford U Avon Road

Stevington 12K Bedfordshire Road

Draycote Water 10K Summer Series - Race 2 Nr Rugby Path

Bosworth Half Market Bosworth Road

Blisworth Friday 5 - EMGP/NRRL Blisworth Road
  Buckingham Half Marathon Buckingham Road

Northants "Shires and Spires" Ultra Northants Road

Draycote Water 10k & Half Marathon Nr Rugby Path

Rugby 6 - EMGP Rugby Road

Stowe Trail Run Stowe Trail
 June      
   Otmoor Challenge (half)  Oxfordshire  Mixed
   Race For Life (Abington Park)  Northampton  Path
   Corby 5  - EMGP/NRRL  Corby  Road
   Draycote Water 10K Summer Series - Race 3  Nr Rugby  Path
   Farthingstone Foot Fest (19/26 miles)  Northants   Off Road
   Market Harborough Festival of Running (10k/Half)  Market Harboro  Road
   Banbury 5  - EMGP  Banbury   Road
   Run At Stanwick Lakes (5K, 10K, Half)  Stanwick  Trail
   Stowe Trail Run  Stowe  Trail
   Brackley 10K Chicken Run  Brackley   Road
   Run Bedford  Bedford  Road 
   Colworth Marathon Challenge  Sharnbrook  Off Road
   Weedon 10k  - EMGP/NRRL  Weedon  Road
 July  Harborough 5 - EMGP  Market Harboro  Road
   Desborough 10K  Desborough  Mixed
   Stowe Trail Run  Stowe  Trail
   Birmingham Black Country Half Marathon  Birmingham  Off Road
   Draycote Water 10K Summer Series - Race 4  Nr Rugby  Path
   Milton Keynes 10k - EMGP  Milton Keynes  Road
   Adderbury 10kish and Halfish  Adderbury   Mixed
   Beds AAA 10K Road Race  Bedford  Road 
   Wellingborough 5 - NRRL  Wellingborough  Road
 August  Draycote Water 10K Summer Series - Race 5  Nr Rugby  Path
   Kimbolton Half   Kimbolton  Road
   The Helmdon Hurler - 4.3 miles  Helmdon  Road
 
September 
2nd Dunstable Downs Challenge Dunstable Off Road 
2nd Bedford Half Marathon Bedford Road
9th Northampton Half Marathon Northampton Road
9th Draycote Water 10K Summer Series - Race 6 Nr Rugby Path
9th Battlefield Run Naseby  Road
9th Two Counties Half Marathon Corby Road 
16th Run At Stanwick Lakes (5K, 10K, Half) Stanwick Lakes Path 
16th Cransley Half Marathon & 10K - NRRL (half) Cranford Road 
23rd Leighton 10 Leighton Buzz'd  Road 
23rd Draycote Water 10k, 10 Mile or 20 Mile Race Draycote Path
26th Daventry Challenge Daventry Off Road 
30th Blenheim Palace Half & 10K  Oxon Road
30th  Squeaky Bone Relay  Olney Off Road 
 October
6th Bournemouth Marathon Festival 5k/10k/half/full Bournemouth Road
  Draycote Water Winter 10K Series 2018/19 Nr Rugby Path
14th Perkins Great Eastern Half  Peterborough Road
14th Daventry 10K  - NRRL Daventry Road 
14th Ridgeway (15k) Tring Off Road
21st Ampthill Trophy Trail 10k Ampthill Off Road
14th The Great Birmingham Run (half/full) Birmingham Road
14th Leicester Marathon Leicester Road
27th Snowdon Marathon North Wales Road
28th Holdenbury House 10k Northants XC
28th Rugby Half Marathon Rugby Road 
November
   
4th Rockingham 10 mile - NRRL Corby Road
4th Lode Half Marathon & Fun Run Cambs Road 
11th Draycote Water Winter 10K Series 2018/19 Nr Rugby Path
25th Run At Stanwick Lakes (5K, 10K, Half) Stanwick Lakes Path 
10th Seagrave Wolds Challenge Leicestershire Off Road
17th Dirt Half Challenge Bucks Mixed
  St Neots Half Marathon St Neots Road
25th Wolverton Five Wolverton Road
25th Run At Stanwick Lakes (5K, 10K, Half) Stanwick Lakes Path
December      
  Bedford Harriers Half    

     

plus Parkrun every Saturday at Northampton Racecourse and various other events across the country. 

* please note, races above may contain short stretches of alternative surfaces

NRR compete in the following race series

2018 East Midlands Grand Prix Series

A series of summer evening road races which are well attended by NRR members. The  courses are unduating, taking in beautiful countryside (with the exception of the unique Silverstone).  Click here for more details.

Wednesday 9 May 2018 Silverstone 10K
Friday 18 May 2018 Blisworth Friday 5
Wednesday 23 May 2018 Rugby 6
Wednesday 6 June 2018 Corby 5
Tuesday 12 June 2018 Banbury 5
Tuesday 26 June 2018 Weedon 10K
Tuesday 3 July 2018 Harborough 5
Tuesday 10 July 2018 Milton Keynes 10K        

2018 Northants Road Running League (NRRL)

If NRR members fancy a challenge, the following nine races in the NRRL series:

2nd Apr 2018 Stanwick 10k
9th May 2018 Silverstone 10K
18th May 2018 Blisworth 5 mile
6th June 2018 Corby 5 mile
26th June 2018 Weedon 10km
Sun July 30th Wellingborough 5 mile
Sep 16th 2018 Cransley Half
14th October 2018  Daventry 10K
4th Nov 2018 Rockingham 10 mile

Click here for the rules.


Three Counties Cross Country Series

  • 4/11 Dunstable
  • 25/11 Wellingborough
  • 16/12 North Herts.
  • 13/1 Ampthill & Flitwick
  • 27/1 Wootton

Three Counties Cross Country website - click here

We will be building this calendar over the next few months. This is a list of events that the whole club does together. Don't miss out.

1st January New Years Day Club Run Pitsford Reservior
Fri 20th April AGM and Awards Night Obelisk Centre
Sat 7th April NRR on Tour. Over 40 members do their first marathon with Sharky  Leon Run
Sun 25 March Obelisk Obble Obelisk Centre
22-24 June Colworth Marathon Challenge Sharnbrook
Wed 18th July Summer BBQ  Sywell Reservior
 Sat 15th Sept  Parkrun Day Racecourse  

 Race course
 Weds 10th Oct.  Track Session

 Moulton
 Sun  Nov 4th and 25th  Cross Country

 
Sun 18th Nov Astrix Amble Obelisk Centre
Fri 14th Dec Christmas Party Obelisk Centre

Our training team provide interval sessions for members every two weeks on Wednesdays which run alongside the clubs regular training routes.

What is interval training?

An interval training workout involves alternating periods of high-intensity effort with periods of low-intensity effort, which is called the recovery. For runners, this would typically involve interspersing bouts of fast running with slower running.

So what should I do an interval session we hear you cry? Well the benefits are endless and include:

  • They help to increase your fitness and stamina
  • Increase your speed and endurance for events (even for marathon distance)
  • Variation to your training
  • Long-term health benefits
  • Best of all, they are a whole lot of fun

Some of the sessions will cover distances similar to the regular routes too, so you could find yourself running five or six miles.

All sessions include a warm up and cool down

2018 Plan September to March

19th September - The Pyramids of Kingsthorpe
2nd October - Work Hard Rest Less
17th October - Relays - Teamwork Is Best
31st October - Sprint If You Wanna Go Faster
7th November -  The Outburst
21st November - Variety is the Spice of Intervals
5th December - Climbing Mount Everest
9th January - Fartlek
23rd January - Double Your Running
6th February - It’s Banister Time
20th February - Pure and Simple
6th March - Work a Little Harder

Full details on the session are below;

Session 1 - The Pyramids of Kingsthorpe

You may not feel that you are sightseeing in Egypt as you take part in this session. By increasing your effort you will increase your stamina. Good news, as your effort time increases, so does you recovery.

Run Recovery
30 seconds 30 seconds
1 minute 1 minute
2 minutes 2 minutes
3 minutes 3 minutes
4 m (optional) 4 m (optional)
3 minutes 3 minutes
2 minutes 2 minutes
1 minute 1 minute
30 seconds 30 seconds

The four minute set is option and can be repeated if desired.

Coach’s note - If the coach runs each set as out and back, then members should all finish at the same point (for example – the three minute set will be 90 seconds out and 90 seconds back).

Session 2 - Work Hard Rest Less

This is a great session to challenge your mental strength as well as your stamina. The effort time remains the same but as your recovery reduces you will need to dig in to the end. Why not challenge yourself and see if you can reach the same distance on each effort?

Run Recovery
3 minutes 3 minutes
3 minutes 2 minutes
3 minutes 1:30 minutes
3 minutes 1 minute
3 minutes 30 seconds
3 minutes  end

Coach’s note – This session can be run in a loop or out and back to keep everyone together.

Session 3 – Relays - Teamwork Is Best

Of course you know how a relay works. By pairing up with someone a similar ability, you can push each other to maximum effort. Fancy challenging yourself; pair up with someone a little faster.


Run Recovery
1 person 4 minutes run out and back 2 minutes rest 
2 people 4 minutes run 2 minutes rest
3 people  5 minutes run 2 minutes rest

Repeat two or three times as desired

Coach’s note – Distances can be used as desired. An example would be to use half the length of a football pitch or three lampposts. The distance can also be varied throughout the session. Hills are optional too.

Session 4 – Sprint If You Wanna Go Faster

Ok, you haven’t got to be as quick as Bolt here! The idea of this session is to simply change your pace between the effort and recovery. The recovery can be walked, jogged or you can completely stop (although we encourage you to keep moving to build that all important fitness.

Run Recovery
4 minutes  2 minutes

Repeat sessions x4

Coach’s note – This session is ideally run around a loop. Encourage everyone to keep moving in the recovery period.

Session 5 – The Outburst

This is a short, sharp session with so many benefits. The quick bursts of effort followed by short rests will increase your VO2max enabling you to accelerate your fitness whether your are training for races (all distances) or simply running for fun.

Run Recovery 
1 minute  1 minute

Repeat sessions x 12

Coach’s note – This session is versatile and can be run in a file giving everyone a chance to regroup during the recovery.

Session 6 – Variety is the Spice of Intervals

This is a short, sharp session with so many benefits. The quick bursts of effort followed by short rests will increase your VO2max enabling you to accelerate your fitness whether your are training for races (all distances) or simply running for fun.

2 minutes run  1 minute rest  Repeat x 5 
2 minutes rest  
1 minute run 30 seconds rest Repeat x 5
2 minutes rest

30 seconds run  15 seconds rest  Repeat x 5

Coach’s note – This session is ideally run around a loop. Encourage everyone to keep moving in the recovery period and rest in the rest period.

Session 7 – Climbing Mount Everest

Ok, not that high...but we all love our hills...don’t we? As a runner, you know you cannot avoid them but love them or loathe them; we always enjoy the view at the top. It goes without saying, hills are tough but we know the benefits of running up them are a real benefit to our fitness.

Run Recovery
10 minutes run  5 minutes rest 
Repeat x 2

Run  Recovery 
4 minutes run  3 minutes rest 
Repeat x 5

Session 8 – Fartlek

There is no other name that could be catchier for this session. Fartlek is a Sweadish term for “fast play!” Sounds fun doesn’t it? By changing your speed regularly will again increase your VO2max capacity and conditioning your muscles to work harder when you need to dig in to find that little extra in a tough run.

Fartlek

There are various options for this session, here are some suggestions;

Suggestion 1

Set Up

Various intervals could be between lampposts or landmarks or timed (1 minutes effort followed by 1 minutes rest.

Timing

An example would be to run for 30 minutes with approximately 15 minutes effort and 15 minutes recovery pace. 

Suggestion 2

Set out a course – a triangle or square – and run each side at various efforts; 

1. Easy effort (50%)
2. Medium effort (60-70%)
3. Hard effort (90%) 

Suggestion 3

Use a hill and split into two sections 

1. Medium effort (60-70%) on first part of hill
2. Hard effort (90%) on second part of hill to top
3. Easy effort / recovery (50%) on way down 

Timing for suggestion 2 and 3


Pyramid 

Fixed
Set  Effort Rest
Effort Rest
1 1 minute 1 minute
3 minutes  2 minutes
2 90 seconds  90 seconds 
3 minutes 2 minutes
3 2 minutes 2 minutes
3 minutes 2 minutes
4 3 minutes 3 minutes
3 minutes 2 minutes
5 2 minutes 2 minutes
3 minutes 2 minutes
6 90 seconds 90 seconds
3 minutes 2 minutes
7 1 minute

3 minutes

Coach’s note – This is a really versatile session and various combinations work. Have fun with it.

Session 9 – Double Your Running

When something is good, you may want to do it again! That is the idea behind this session! Each interval is doubled for good measure.

Effort  Recovery 
3 minutes 90 seconds
3 minutes 90 seconds
2 minutes  1 minute
2 minutes 1 minute
90 seconds 45 seconds
90 seconds  45 seconds
1 minute 30 seconds 
1 minute 30 seconds
30 seconds 15 seconds
30 seconds
Repeat x 2  with 2 minute rest between

Coach’s note – This session can be run out and back or around a circuit to suit. If running over a distance, the recovery can be used for members to regroup.

Session 10 – It’s Banister Time

Sir Roger Bannister was famous for the four minute mile of course but we are not expecting you to match the legend’s speed here. These four minute reps are fabulous to push your endurance levels up whilst your recovery reduces helping your fitness build.

Effort Recovery
4 minutes 3 minutes
4 minutes 2 minutes
4 minutes 1 minute
4 minutes  30 seconds
Repeat x 2  with 3 minute rest between 

Coach’s note – this session works best by using laps around a course. Members will stay closer together and will be able to encourage each other better.

Session 11 – Pure and Simple

A simple and effective session where you can cover a good distance overall. A slight increase in time varies your effort and helps to build your stamina.

Effort  Recovery 
5 x 1 minute 30 seconds
5 x 2 minutes 1 minute
5 x 1 minute 30 seconds 

1 minute recovery between (can be walked or jogged).

Additional sets may be added.

Coach’s note – The session works better around a football pitch or similar to keep members together.

Session 12 – Work a Little Harder

A simple and effective session where you can cover a good distance overall. A slight increase in time varies your effort and helps to build your stamina.

Effort Recovery
1 minute 30 seconds
2 minutes 1 minutes
3 minutes 90 seconds
4 minutes 2 minutes

2 minute recovery between and then repeat as many times as desired

Coach’s note – The session works better around a football pitch or similar to keep members together.

NRR Run every Wednesday and Friday using the following routes.

Wednesday

Friday

Free race places for members

We are often given free places for races for established NRR members in return for advertising these races for the organisers. See below current offers.

The Edinburgh Marathon Festival

The Edinburgh Marathon Festival takes place on May Bank Holiday weekend, and with a new route showcasing more of Edinburgh's iconic city centre sights, it makes perfect sense to make a club weekend of it and explore what the beautiful city of Edinburgh has to offer!

The fun kicks off on Saturday May 26 at Holyrood Park with a 10k, 5K and four junior races. On Sunday May 27, the Edinburgh Marathon, Edinburgh Half Marathon and team relay start from the heart of Edinburgh City and continues through East Lothian offering stunning views and an unforgettable running experience.

To enter the draw for this place please contact Mark G.