Transitional and intermediate program registration

We are delighted to be offering this program starting on Saturday 31 August and running through to Saturday 2nd November for people who can run 5k and are looking to:

  • transition from 5k to 10k or 10k to half-marathon distance;
  • improve their performance at distances between 10k and half-marathon; or
  • transition from another sport into running.

Participants can expect:

  • One-to-one assessments with the coach twice during the program to plan and review your individual training plan
  • Three to four coached training sessions each week, including Monday evening interval sessions, the Wednesday evening club run, Saturday morning parkrun (usually) plus technical/expert sessions (which will usually be two hours with invited guests some weeks) and a fourth (typically longer) group run most weekends
  • The opportunity to try different techniques, diet and products to discover what works best for you
  • Coaching support between sessions as required

The program has been designed for athletes who are already confident at the 5k distance and can run 5k in between 20 minutes and 35 minutes. It is individual-centred, and participants will be set their own goals with the coach for the program. The program itself focusses on four main themes:

  • Fuel – which looks at the approach to pre-, post- and mid-race food and drink, and also more broadly at diet to support your running goals.
  • Energy systems – understanding how they work, what role they play in your performance, and how to target training at developing specific energy systems.
  • Efficiency – including the muscle groups involved in running, the difference between strength, endurance and speed, and how to effectively cross-train as well as skills and technique.
  • Psychology – covering the mental factors affecting performance, race-day tips, managing adrenaline and ‘marginal gains’ to improve race times.

If you are unable to make the sessions, you will nonetheless be able to catch-up some of the training elements of the session in your own time. However, missing the coaching elements has a significant impact on how much you will achieve during the program.

The program is open to members and non-members. For club members, there is a £27.50 program registration fee. For non-members the registration fee is £37.50, but this includes a £10 credit towards club membership if you join the club before the end of the program. In addition, there are two race fees you will need to pay for (depending on your target distance and your club affiliation these will total between £22.50 and £43.10).

Places on this program are initially limited to a maximum of 12, and your place will not be confirmed until you have completed the registration form below and paid the appropriate registration fee. However, if there is greater demand, we will try to provide a coaching assistant to allow us to properly manage a larger group.

If there’s anything else you would like to know, please drop out head coach Chris Lees an email at or give him a call on 07773 770737.


To register for the program, please complete the form below. By completing this form and submitting it you are confirming that you have read and understand everything on this page including the disclaimer below.

Please note that the club does not have a junior section at this time and so unfortunately you need to be at least 18 years of age in order to participate in this program.

The information we collect about you is processed according to our Club Privacy Statement & Policy.

We will send final joining instructions a week before the start to those who have registered.


Running Group Leaders and Coaches are qualified leaders and are willing to share their experience and enjoyment of the sport with me. By registering for this program I confirm that I understand that participation in this group is entirely at my own risk and that I should consult my own doctor if I am suffering from any condition that might make running injurious to my health.

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