Coaching Schedules


Due the current Covid-19 restrictions there will be no Coached Sessions until further notice.

Feel free to use these sessions as a guide to your personal training and stay safe.

Nice 'n' Easy



This is for the real beginners, virtually any age, and those returning to running after a long lay off. No sweat, no tears, no real punishment but lots of fun and chat.  Ideal intermediate step between C25K and the Main Session.

Formal coaching sessions on a 4 week cycle. See below or liaise with Ann De Winter for details.

Main Session



This is THE coached session of the week and runners of all abilities turn up at the same time. The aim is to find the correct ability group and join it you might actually be told which group you should join.

Summer sessions are track and park based. Winter is mainly road based, with some off road, depending on the light.

See below for details of planned sessions.

Friday Session


Dave Sedgley runs a coached session for those that cannot make the evening sessions, or just want some extra effort.

These take place from various locations.  See weekly bulletin or contact Dave for current arrangements.

Coaching Objectives

Coaching Objectives



Please see Website for list of races. As so many people do so many different race distances etc. the schedules are designed to benefit all race types. Short fast reps can help increase leg turnover which is of benefit in the longer races as well as the short. Over time your body will feel more comfortable at a faster pace than normal. Longer intervals, with varying degrees of recovery, can also aid endurance and improve lactate threshold. For anyone that is interested, a summary of the principles of training can be found in the coaching section on the website.

Note. If any member wants any specific help or guidance then please do not hesitate to contact any of the coaches. A list of each coaches' area of expertise can also be found on the website. We will be only too glad to help.

Key to Active Tuesday Night Club Coaches
Level 1/LiRF Level 2
GB - Gemma  Bear
JBO - Jon  Bowler
BD - Barry  Dackombe
SG - Stan Greening
ML - Martin  Lees
SL - Siobhan  Lees
PM - Philip  Mead
BOM - Brendan O'Mahoney
NN - Nichole  Neate
CN - Chris  Newnham
MR - Mark  Rouse
GS - Giles  Shorley
MW - Mark  Waine
AW - Abi  Wells-Day
JB - Jeremy  Bell
MB - Mark  Billington
RJ2 - Richard  Jones(RJ2)
PO - Paul  Owen 
CS - Christine  Sharman

Level 3

DS - Dave Sedgley

Coached Sessions

See Below for Nice'n'Easy group

  Session Detail  Coaches Venue 
(1st stated is lead coach)

There will be no published training schedule for the foreseeable future due to the current Covid restrictions.

During the winter months, it is planned to run a 4 week rotational cycle between 4 groups of runners with each group attending a different venue and doing a different sessions each week.

Each group will then get the opportunity to do all four sessions during the rotational period.  On the 5th week we will then, hopefully, all get to train together at Marston for a head torch session.

Each group will have assigned coaches to lead and run the sessions whilst also taking part in the session, much like we have already been doing during the summer. This will then avoid having a large gathering of people training together at one venue and hopefully avoid any complaints from the local residents!.

You will need to read and understand the Covid Secure Risk Assessment, along with the club Covid Disclaimer on our website as a condition of attendance.

If you are interested in attending please post.  Numbers are limited so this will be on a first come first served basis.

Further updates will be broadcast via Facebook and the weekly Emailed newsletter.



Please remember- If you cannot attend one of your coaching sessions make every effort to liaise with the other coaches to find a substitute of an appropriate level.

Also, please wear your 'Coach' Viz-Vest.

For each session the key points are as follows:

1. Ensure good running form is maintained

2. Forsake speed for form

3. Encourage use of Viz-Vests

4. Be vigilant of hazards

5. Give way to traffic

6. Give positive feedback

Nice'n'Easy's Sessions

There will be no separate coached sessions for the Nice'n'Easy group during the summer.

Runners are encouraged to join the sessions with the main group.  One big session for everyone



Nice'n'Easy Thursday Social Runs ...

Please see Facebook for future sessions.



Training Principles & Pace Guidance

Nick Jones has prepared a summary of the basic running & training principles for the benefit of AFF members.

He has also prepared a table showing the optimal training paces based on recent race performances (along with a brief on how to use the table).

© AFF Running Club

Last Updated: Tuesday, 22 September 2020 12:28