Club meets for senior members are held on Tuesdays, Wednesdays, Thursdays and Sundays throughout the year. The sessions will run every week unless advised otherwise on club email or the MAC Announcements WhatsApp group. The format of each session is as follows:
Tuesdays – Coached Intervals
The coached interval sessions are for all seniors (16+) and junior endurance athletes by invitation and led by qualified UKA coaches. Supervised sessions start with the 18:15 briefing, but please make sure you have done the first part of your warmup before this. Most weeks will be at the track, with hill sessions to be pre-advised approximately once every six weeks. When at the track, there will be a choice of two interval sessions (long reps and short reps). If you are running late then you can still join in. There will be an ‘integration period’ between 18:30 -18:45 where the coaches will help latecomers integrate into the session. The only caveat is that if you are still training beyond 19:15 then it will be unsupervised.
In all cases, please make sure you have done a self guided jog warmup before joining a session.
Here is the format of the Tuesday interval sessions:
| Session component | Time |
| Arrive & self-guided jog warm-up (5-10 minutes) | 18:00-18:10 |
| Coach briefing | 18:15 |
| Coach led technical warm up & strides (10 minutes) | 18:15-18:25 |
| Main session (30-40 minutes) | 18:25-19:05 |
| Latecomer integration | 18:30-18:45 |
| Self-guided cool down (10 minutes) | after main session (approx 19:05) |
| Unsupervised by coaches | after 19:15 |
Wednesday – Road Run
For seniors (adults 16+), we meet weekly for a road run, usually from the club-house, but occasionally from another location (will be pre-advised). Routes are between 4-7 miles, on road or (in spring & summer) dry trails and paths. Road shoes are best! Timings are as follows:
- 18:30 Meet at the club-house for announcements and briefing from the Routemaster. The Routemaster will describe the evening’s route options ranging from 4 – 7 miles.
- 18:40 – 18:45 Start the run. Everyone sticks together for the first ‘social’ kilometre or so – to warm up and to find a group to run with and make sure we uphold the club motto: ‘No-one gets left behind!’
- 19:45 Back to the clubhouse for tea, cake & a chat.
Thursday – Circuit Training
18:30-19:30. For seniors we run a weekly circuit training class led by qualified fitness instructors. During the summer months the session will take place on the infield of the track. Please be aware of other track users – particularly throws sessions taking place on the infield – DO NOT WALK IN FRONT OF THROWERS!
During the winter months, we use Forest Bridge school (also at Braywick). Bring a mat, water and dumbbells if you have them.
Sunday – Longer run
For seniors, we meet for a Sunday morning ‘Long Slow Run’, usually from the club-house, but occasionally from another location (will be pre-advised). There are typically several route options from 6-16 miles (but longer options available on request), and as much as 20 miles during spring marathon training. Routes may be on or off road but generally road shoes will be fine. If it’s a trail shoe route, this will pre-advised. Timings are as follows
- 8:30 Meet at the club-house for announcements and briefing from the Routemaster. The Routemaster will describe the evening’s route options ranging from 6 or 7 miles to 13-16 miles, but just ask the Routemaster if you want a variation.
- 8:35 – 08:45 Start the run. Everyone sticks together for the first ‘social’ mile or so – to warm up and to find a group to run with and make sure we uphold the club motto: ‘No-one gets left behind!’
- 11:00 ish! Back to the clubhouse for tea, cake & a chat