Our Senior Middle and Long Distance Program, designed for athletes aged 18 and above, provides advanced training in track, road and cross-country events. Our positive, enthusiastic group continues to grow, and consists of over eighty senior members of all abilities. This program is ideal for runners who are looking to take their endurance, pacing, and race strategies to the next level.

Whether you’re preparing for competitive track races, cross-country events, long-distance challenges, or simply looking to improve your Parkrun time, our coaches will guide you through sessions that focus on building stamina, refining technique, and enhancing mental resilience. The program also offers opportunities to compete at higher levels, including county, regional, and national competitions.

The senior programme is lead by Neil Danby who has vast experience of coaching and training athletes of all abilities, from first time Parkrunners to elite national level athletes. Join us to push your limits, improve your performance, and achieve your goals in senior middle, long and cross-country running!

All members of the senior squad are part of positive, supportive WhatsApp group: training schedules, details about up-coming races and recent results are all shared in this way.

Training Sessions:

Tuesday at 19:00 (75 mins) at the Mill Lane Track.

A session designed for those comfortable on the track or used to track sessions. Usually multiple pace groups led by a senior coach.

During the winter cross-country season, the coaching team alternate Tuesday track sessions with very popular hill sessions. A headtorch or running body torch, as well as high-visibility kit is necessary.

A typical session on the track will involve a social two or three laps jog warm-up, a sequence of drills led by a senior coach to activate all the major muscles groups, a main session of between 5 and 8 repetitions of a kilometre at an athletes typical 5 kilometre race pace with two and a half-minute walk recovery, and finally a warm-down of two or three laps around the track. The aim is always to complete the session consistently, rather than run the first two or three efforts very quickly and not finish: this takes practice.

Please note: Changing facilities are limited so most athletes come ready changed to the track. Toilets are available in the clubhouse.

Open Track Night – Wednesday starting at 19:00 (60 mins) at Mill Lane Track.

A session designed for those new to running, those looking to get fit or those who haven’t stepped onto a track since school. First and third Wednesdays of the month, we are joined by members of Lingfield Running Club so the sessions are larger: a great place to start.

During the winter cross-country season, the coaching team alternate Wednesday track sessions with very popular hill sessions. A headtorch or running body torch, as well as high-visibility kit is necessary.

A typical session on the track will involve a social two laps jog warm-up, a sequence of drills led by a senior coach to get all the major muscles activated, a main session of between 5 to 6 three minute efforts around the track and finally a warm-down of two laps around the track. The aim is always to complete the session consistently, rather than run the first two or three efforts very quickly and not finish: this takes practice.

Please note: Changing facilities are limited so most athletes come ready changed to the track. Toilets are available in the clubhouse.

Road Run (Trail run in the summer) – Thursday starting at 19:00 (75 mins) from the Mill Lane car park

A social, steady club run usually of around 10 – 12 km or a progression run (starting steadily and gradually building up the pace of the run) for those wanting a second mid-week workout.

A headtorch or running body torch, as well as high-visibility kit is necessary in the winter to run the unlit lanes around Hurst Green.

Saturday starting at 08:45 (75 mins) at Mill Lane Track

A session on the grass at Mill Lane, aimed at building base fitness and an athlete’s running threshold. Takes place all through the year (apart from Saturdays when the club is racing on the same day).

A typical grass session will involve a jog warm-up, a sequence of running drills and strides to activate the major muscle groups, then a sequence of between 8 to 10 kilometre efforts on the grass, with a warm-down to finish. The aim is always to complete the session consistently, rather than run the first two or three efforts very quickly and not finish: this takes practice.

Sunday starting at 09:00 (90-120 mins) from Mill Lane car park

A long, slow run lead by a Holland Sports runner who knows the routes of the local area. Usually on the trails, this is a social club run where everyone waits and rests at the top of each hill. Distances of 11-12 miles with cut-backs always available.