Coaching and Training

in Club

The club has a structured coaching schedule for its members, and provides three sessions per week:

  • - Monday Beginner sessions, focusing on sessions for new runners;
  • - Tuesday Sessions, focusing on performance and speed work; 
  • - Thursday City Runs of up to 8 miles, for distance running and endurance. 

For further information, please click on the sidebar on the right.

The information listed here is for senior runners. For junior runners, please visit the juniors page.


Tuesday Sessions

All sessions start shortly after announcements in the reception at Sewell Park Sports Centre, approximately 7.10pm, and last around an hour.

Session A, Field - sessions take place on the larger field just opposite Sewell Park Sports Centre during the summer, and on the smaller field behind Sewell Park in the autumn/winter. All sessions are delivered on a (roughly) 400m marked track, with cones and signage used. During the dark autumn/winter months we have portable floodlights which we use on the smaller field. Coaches devise a session which typically offers 30 mins of active effort, with plenty of recoveries in between. They will lead a warm up, briefing, and a cool down. We ask that runners bring any water and gels they may need, and assist in collecting all the equipment after the session and putting it back into our kit containers.

Sessions usually involve fartlek sessions, 200m and 400m relays, pyramid sessions, and other sessions designed to increase running speed.

Session B, Road - sessions take place in the roads surrounding Sewell Park Sports College. Coaches will advise on the session on the night. These usually involve hill efforts, 1k efforts, sprint sessions in local parks, and other activities. Road sessions take place on open roads where there will be traffic, pedestrians and parked vehicles. Please be vigilant and aware of your surroundings at all times. 


Thursday Sessions

Thursday's session is a road run, of around 7-8 miles with different cut off points for those who want to run a shorter distance (typically a 4 mile and a 6 mile option). The idea is we all start together on the route before branching off, meeting back up and running back to the club together.

We are slowly building up a set of 10-15 routes which we will alternate depending on weather and during winter/summer. Please check the club FB page to see which route it will be that week.

All-Weather Routes All-Weather Long Routes Summer Routes Special Routes Out and Back Routes
NRR Route 01 [PDF, 126kb] NRR Route 01 (10 Miles) [PDF, 181kb] NRR Route 06 [PDF, 231kb] NRR Route 04 - Xmas Fun Run [PDF, 216kb] NRR Route 12 [PDF, 213kb]
NRR Route 02 [PDF, 240kb] NRR Route 02 (10 Miles) [PDF, 262kb] NRR Route 15 [PDF, 250kb] NRR Route 08 - 5k Time Trial [PDF, 235kb] NRR Route 13 [PDF, 235KB]
NRR Route 03 [PDF,232kb]        
NRR Route 05 [PDF, 272kb]        
NRR Route 07 [PDF, 252kb]        
NRR Route 09 [PDF, 250kb]        
NRR Route 10 [PDF, 210kb]        
NRR Route 11 [PDF, 380kb] NRR Route 11 (10.6 Miles) [PDF, 250kb]      
NRR Route 14 [PDF, 576kb]        

Runners meet at Sewell Park and get into groups depending on their pace and the distance they want to run. There are usually 5-6 groups.

Our motto for Thursdays is #NoOneRunsAlone - there will always be someone to run with.

In Autumn/Winter months please come dressed in high visibility clothing.

Thursday Group Runs, Hints and Tips

  • -  If your group is a set to to run at example 8 min miles start slower and use the first 5 or 10 minutes as a warm up and maybe start your watch after the first mile or so. Then when you start your paced run your body is ready to go.
  • - If you are in a group and you are a bit faster than than the pace you are running, drop to the back of back of the group and do a mini effort to get yourself to the front and repeat throughout the run.
  • - Do not worry about the group splitting up. A big group will often have mixed pace runners. If you have a good route briefing before you start then the front runners can go off and meet you at the finish. It is more important to start together so new runners can join in and meet you at the beginning each week.
  • - Make sure that no one drops off the back of the group on their own. Always make sure at least one other person goes back to help and run with them.
  • - On hills do some efforts and meet again as a group at the top.
  • - If you think people you are running with are in the wrong group. Encourage them to change the following week. It is really important new members start in the correct group or a slower one until they get to know people.
  • - Enjoy the run.

Club Coaches

This page was last updated on 3rd April 2017. Listed alphabetically by surname.

Head Coaches

  • Stephen Moseley (Leader in Running Fitness, currently undertaking Coach in Running Fitness) Power of 10
  • Favourite Race: Round Norfolk Relay
  •    
  • Neil Walpole (Leader in Running Fitness, currently undertaking Coach in Running Fitness) - Power of 10
  • Favourite Race: Run Norwich 10k

Coaches in Running Fitness (CiRF) Coaches

  • Paul James Smith Power of 10
  • Favourite Race: Amsterdam Half Marathon

Leaders in Running Fitness (LiRF) Coaches

  • Alan Bradley (currently undertaking Coach in Running Fitness) Power of 10
  • Favourite Race: Great Yarmouth 5 Mile Series
  •    
  • Sarah Bradley Power of 10
  • Favourite Race: Great Bentley Half Marathon
  •   
  • Josh Brighty Power of 10
  • Favourite Race: Round Norfolk Relay
  •   
  • Dean Clark Power of 10
  • Favourite Race: Round Norfolk Relay
  •   
  • Nicky Dowson Power of 10
  • Favourite Race: Nelson Knee Knobbler 10k
  •   
  • Paul Dowson Power of 10
  • Favourite Race: Brighton 10k
  •   
  • Penny Edwards - Power of 10
  • Favourite Race: St Albans Half Marathon
  •   
  • Nick Gurney Power of 10
  • Favourite Race: Lord Mayors 5k City Centre Classic
  •   
  • Luke Guy Power of 10
  • Favourite Race: City of Norwich Half Marathon
  •   
  • Richard High Power of 10
  • Favourite Race: Amsterdam Marathon
  •   
  • Chris Mickleburgh Power of 10
  • Favourite Race: Cornish Classic Quarter
  •   
  • James McFarlane Power of 10
  • Favourite Race: Round Norfolk Relay
  •   
  • Rachel MillerPower of 10
  • Favourite Race: London Marathon
  •   
  • Anne Millett Power of 10
  • Favourite Race: Berlin Marathon
  •   
  • Tony Millett - Power of 10
  • Favourite Race: Norfolk Marathon
  •   
  • Samantha Reddy - Power of 10
  • Favourite Race: Brighton Marathon
  •   
  • Julz Williams Power of 10
  • Favourite Race: 

To contact the coaches, please email coaching@norwichroadrunners.com 

The coaches meet periodically to discuss coaching within the club, feedback and future actions.

Coaches Meeting 15th November 2016

To see who is coaching on what week, please click below:

Norwich Road Runners Coaching Rota - January to March 2017 [PDF, 58kb]


Risk Assessments

The Norwich Road Runners have risk assessed their sessions:


Club Coaching Insurance

As an affiliated club with UK Athletics, members of the club have insurance when participating in club activities - i.e. a session delivered by a qualified coach, or a designated and risk assessed club run. For details on what this covers, please visit the UK Athletics website.


External Coaching Resources

For more infomation about coaching, please visit UKA Coaching.