Weekly runs
Wednesdays
Rainbow Run:
Our dedicated members always look forward to this session, especially when there is cake afterwards!
Wednesday evenings are when we meet for our Rainbow Run, which is a tempo run. We meet outside Gosforth Leisure Centre at 6:45pm ; booking is not required to attend these sessions, but new runners will be notified when they may attend.
A “tempo run” is running at a pace that you could sustain for up to an hour; it is a pace somewhere between your 10K and HM pace, and you should be able to speak in short sentences. We incorporate different types of tempo runs within our Wednesday sessions, such as hilly runs, runs with hill repeats, Fartlek runs, and step-up runs where you run an extra mile.
NFR has 6 groups that are based on predicted 5K time; they have been assigned a colour of the Rainbow, a pace range and distances starting from 1 mile up to 7 miles. The paces get quicker and the distances increase as you progress through the groups. You need to be able to run 1 mile non-stop at a slow pace to take part in this session.
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Rainbow running group time breakdown
Slower than 12:05 per mile
Quicker than 12:05 per m
Quicker than 10:37 per m
Quicker than 9:33 per m
Quicker than 8:29 per mile
Quicker than 7:42 per mile
Sundays
Sunday social run (members only):
In place of our former Sunday Runs, we are now offering Leader Led Runs and these runs can be on any day of the week BUT we are not requiring a Leader to put a run on - it is at their discretion and availability. This is a big change from how the club organised Sunday Runs previously but it has allowed us to be more flexible, venture further afield and find new routes and passions such as trail running. Many members see these as social runs as they tend to be slower and longer, therefore allowing more time to chat and get to know each other. They are often followed by coffee and cake or indeed brunch! Booking is required to attend these sessions.
The leader will decide the date, time, start location and distance of the run and they will suggest an approximate pace for the run and which Rainbow group it may be suitable for. These runs will be added to the Leader Led & Ad Hoc Run spreadsheet and advertised in the appropriate ad hoc run discussion forum on Team app.
We appreciate that this may mean there are not runs available for everyone every week; therefore we encourage members to organise their own buddy runs as well within the Rainbow run forums on Team app.