Discover the benefits of circuit training

Posted: March 20, 2024

The Wednesday sessions at Penkridge Runners, encompassing core work, circuits, strength exercises and technical routines, offer a comprehensive training experience tailored specifically to the needs of runners within the club. This well-rounded approach to training provides numerous benefits that directly enhance the performance and overall experience of all our members.

Are you looking to take your running prowess to new heights? Seeking that extra edge in your performance? Look no further than Penkridge Runners’ Wednesday sessions led by our head coach, Martin Leek.

Every Wednesday evening, amidst the hustle and bustle of the week, Penkridge Runners (PR) gather for a unique blend of interval and circuit training, meticulously crafted to enhance core strength and refine the skills necessary for becoming a better runner. These sessions are not just about logging miles but about honing every aspect of your running technique.

Diverse in their approach, each session offers a bespoke regimen tailored to the needs of runners at all levels. From core-strengthening exercises to balance drills, from technical routines to high-intensity interval training (HIIT), PR members experience a comprehensive workout that targets key areas essential for peak performance.

It’s not just about the physical grind

At PR, we understand the importance of recognition and motivation. That’s why Coach Martin keeps a keen eye out for standout performances, awarding select members with the coveted title of “Wednesday Warrior.” It’s a testament to their dedication, perseverance and the strides they’ve made in their running journey.

Why attend our Wednesday sessions?

Enhanced Core Strength

A strong core is the foundation of efficient running. By focusing on core-strengthening exercises, you’ll not only improve your stability and posture but also reduce the risk of injuries.

Refined Technique

Running isn’t just about putting one foot in front of the other. It’s about proper form, stride length and cadence. Our technical routines are designed to fine-tune your technique, helping you move more efficiently and effortlessly on the road or trail.

Improved Balance & Coordination

Balance drills are often overlooked in running training, yet they play a crucial role in injury prevention and overall performance. By incorporating balance exercises into your routine, you’ll develop better proprioception and coordination, translating to smoother, more controlled strides.

HIIT for Speed & Endurance

High-intensity interval training (HIIT) is a game-changer for runners. By alternating between bursts of intense effort and periods of recovery, you’ll boost your cardiovascular fitness, increase your lactate threshold and ultimately, become a faster, more resilient runner.

Community & Camaraderie

Running is not just a solitary pursuit; it’s a community. At PR, you’ll find camaraderie, support and encouragement every step of the way. Whether you’re a seasoned marathoner or a novice jogger, you’ll be welcomed with open arms into our vibrant running family.

So do it for yourself and join us every Wednesday evening to unleash your inner warrior. Whether you’re chasing a personal best, training for a race, or simply aiming to become the best version of you, our Wednesday sessions are the perfect addition to improve your running.

What our members are saying…

"In October 2022, I became a member of Penkridge Runners after battling through a year of injuries. Led by Martin, our sessions encompass every facet of running, contributing significantly to my newfound strength and speed. Since joining Penkridge Runners, I've shattered numerous personal bests, all credit to these transformative sessions. This inclusive club welcomes runners of every skill level, fostering a supportive environment where we rally behind each other's aspirations and revel in our accomplishments."

"I joined the Wednesday Penkridge Runners sessions as the first step in increasing my fitness and shaking things up since my weight loss had plateaued. I knew I needed to exercise regularly, and I believed I'd work harder in a group, leading to better results. I find the Wednesday sessions fun, friendly, challenging, supportive, inclusive, and varied — never easy! The sessions include technical running drills and whole-body exercises performed individually, in pairs, or in teams, with a focus on the core and legs. That first step has also put me on the path to participate in my first Marathon this year!"

“Although the Wednesday sessions are tough and I didn’t think I would stick with them; I have and am proud of my successes especially when I manage to achieve a Wednesday Warrior” !!

“I always enjoy the Wednesday sessions with Penkridge Runners. There’s always a variety of exercises and plenty of support and encouragement. Not only has this helped to increase my fitness and reduce my blood pressure but I have also made plenty of new friends."

"I was feeling lonely and unhealthy one evening, so I contacted a friend about her running club. The idea of a healthier activity appealed to me, and I thought I could quietly leave if I didn't like it. I joined in July 2021, found a challenging but supportive community, and went from struggling to run 20m to finishing my first half marathon in 2023. Joining was the best decision I ever made. From our Coach Martin to our cheerleader Carly, I love running with the PR family every week. Saturdays are for running, while Wednesdays are for more intense sessions. Despite the challenges, being part of this community has made me happier than ever. If you're considering joining, take that brave step - we'll welcome you warmly, but be prepared for the dreaded Burpees!"

"I look forward to a Wednesday PR all day. It’s a 99% non-negotiable evening, only given up for special circumstances. The PR family has given me renewed confidence and determination which goes beyond fitness levels. Every week, the sessions lift moods, erase the day, push endurance, exhaust, make me smile, laugh, feel strong and accomplished. Thanks to a training plan, Sally and I ran our 10k personal bests and have continued to complete the distance at organised events. My second half marathon (in Stafford 2023) was faster than my first - another plan from Coach was the major factor in this. Following the successes of other club members, sharing their stories and achievements is a truly inspirational opportunity. Thanks, PR, for making the middle of the week a day to look forward to."

Discover the benefits of circuit training

It’s not just about the physical grind