Southampton Running Sisters Beginners' Course 2009

Southampton Running Sisters will be holding our annual beginners' course on Mondays for eight weeks starting 20th April 2009, to be held at Taunton's College in Shirley.

Normal sessions start with 6.45 arrival for 7.00 group briefing and start. If you wish to enrol please complete and mail a copy of the application form to our membership secretary Tina Dempster (SRS09@srs.org.uk), to reserve your place.

The eight week programme is a practical introduction to running accompanied by a programme of talks on relevant topics from guest speakers.

Please turn up for the first session in loose fitting, light clothing (suitable for gently exercise). We recommend that you wait 'til you had some advice from our coaches and guest speakers before you buy any new clothes or trainers, but if you do feel you need to get some kit, please make sure you get it from a specialist running shop where you can discuss your running needs, rather than an anonymous high street store. This is especially important for running shoes.

For further details about our club see our web site http:/srs.org.uk/ and our training blog http://srs-training.blogspot.com/
Preparation
We often find people are keen to start running before they begin the course, so if you are trying to get your fitness levels up and want to go out jogging for the first time our advice is to follow the simple programme shown below:

FIRST...find out what you can manage...

• have a go at some gently jogging, and see how long you can manage before you become tired/really want to stop.
• It may only be to the end of the street, or it may be a bit further/longer.

Next...

• take a note of how long it takes before you need to stop
• build your jogging programme around your current ability
• the objective it to extend the time/distance that you can cover without a break

Your programme will stitch together a combination of progressively longer jogging stints and progressively smaller walking/slow jogging recoveries until you can run continuously for between 30-45 minutes.

what that means in practice is:

• each jogging session is built up of three repeated parts of
• jog until you are tired, walk/slow jog for a couple of minutes until you feel recovered
• three sessions a week, always leaving a day's break between each running/jogging session

You will be very pleasantly surprised by how quickly your fitness increases, just as long as you get into the habit of running regularly

Variations on the programme are used during the beginners course.
Once you can run for 45 minutes you can build up your stamina by:

• practising your runs regularly
• joining in the various club sessions
• talking to one of our coaches to discuss what you would like to achieve next

March Programme

Monday Runs:-
2nd Lodge rd/Portswood Loop
9th Shirley/Winchester Rd
16th Jog down to Northlands, up hill lane, pyramids .warm up kicks and high legs at Bellmoor.
23rd Riverside Park behind the social club by the train track for Haskins run*
30th Chilworth run


All runs meet at 6p.m. and start at the Cowherds pub, the Avenue, unless otherwise stated *
Contact:- Sue Wilton 07702741462

Wednesday Runs
All runs leave the Solent university at 7pm prompt.
4th Two bridges, extra run top of bullar rd for fast group
11th Portswood and Highfield lane ,run to Mcdonalds in swaythling (fast group)
18th Lances hill and Athlestan rd loop, 2nd loop in reverse for fast group.
25th Fastback. Suggest Hill lane and burgess rd.
Contact Valerie Davill, 07795340108

Saturday Runs
A mix of Hilly Trails which build in speed work
Unless its ridiculously wet we run on trails in Lordswood, but there are plenty of hills on nearby roads if we have to go onto more solid ground.
Meet at the Sporting View, Southampton Sports Centre, 9a.m. start.
Contact Su White 07710467318

View Larger Map

Longer Runs (Sats)
7th Warsash , meet in car park , Swanick shore rd
14th Victoria country park meet at the duck pond 09.30 or for a longer run Feather in Woolston 9am
21st Meet Bursledon train station for run to Manor farm country park
28th Meet at the Swan at Mansbridge for run to Itchen Valley

All runs start at 9am unless otherwise stated.
Contact Tina 07747091196

Forthcoming Races:
See separate details from Sue Wilton
For further details of the CC6 league See CC6.co.uk
RR10s begin April 22nd
Beginners course starts MONDAY April 20th at Tauntons college.
Race Secretary, Sue Wilton, 07702741462. Please send results to Sue.See runners World or SW for race entry.

RR10 Provisional Programme 2009 Season

Check out the RR10 Website for Confirmation

The RR10s are run off road in fabulous local venues, woods, parks and the new forest. Great for training and fine tuning your fitness, and really good fun too.

DATES FOR 2009 are in the list below. These are still subject to change. They were provisionally agreed by the RR10 AGM on 21st January but not all of the venues have confirmed availability.
2009 DATES VENUE TIME ORGANISERS
Apr-22 Royal Victoria Country Park 7.00pm Southampton RC
May-06 Longdown Inclosure, Ashurst 7.15pm Totton RC
May-20 Wilverley Inclosure, Sway 7.30pm New Forest Runners
Jun-03 Deer Leap Inclosure, Ashurst 7.30pm Team Southampton/Running Sisters
Jun-10 Recreation Ground, Blackfield 7.30pm Hardley Runners
Jun-24 Manor Farm Country Park 7.30pm Stubbington
Jul-08 Itchen Valley Country Park 7.30pm Eastleigh RC
Jul-22 Janesmoor Pond, Stoney Cross or Badger Farm 7.30pm Wessex RR/Romsey RR
Aug-05 Lordshill Fire Breaks 7.15pm (NOTE earlier time) Lordshill RR
Aug-19 IBM Hursley Park 7.15pm Winchester AC