Woodbridge Shufflers

Shuffling since 1981 for fitness and charity

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We meet twice a week for regular group training sessions.

On Tuesdays we meet at 6:30pm for 6:45pm start at the Kingston Field pavilion. Just turn up, you will be very welcome. The evenings now being dark, we are into our winter schedule which has a recurring monthly cycle (see below).

On Sundays, we normally meet at Ufford Park Leisure centre at 8.30. The format is typically a longish stready run, with different distance options. Distances and pace can vary depending on who shows up. However, we reasonably frequently plan different routes starting at other locations. If there is a change to the Ufford Park start point, this will usually be e-mailed out to all members in advance good time. We will endeavour to flag this also on this website.

Woodbridge Shufflers Tuesday Nights – Winter Programme Sept 2008 to March 2009.
We meet on Kingston Field, in the pavilion by the Tennis Club at about 6:30 and aim to start at 6:45 prompt.  Members and non-members welcome.  Most sessions last for about an hour although all except the Special Runs can be shortened as required. Ring Dick on 01394 387806 if you want to check for alterations to the programme.  Wear hi-vis and bring a small torch.

 

Tuesday night schedule
1st Tuesday 2nd Tuesday 3rd Tuesday 4th Tuesday


Circuits in, or close to, Woodbridge
The Structure will normally be as follows:

  1. Warm up by running slowly to the venue (10 min)
  2. Learn the circuit and understand the main aim of the session. (e.g. reps or intervals, or running at a specific pace). (5 min or so)
  3. The session (which will normally include efforts) (up to 30 min)
  4. Warm down by running back to Deben Pool. (10 min)
  5. Stretch

Guidelines

  • Wear a reflective top and bring a torch.
  • Don’t run too hard if unfit, tired, injured or recovering from illness.

 

 


Starburst or other out and back session.

This is a continuous run for all, in which faster runners will run further than slower runners.  It consists of a series of out and back legs based on a central hub. Everybody runs for the same length of time – about 60 mins (although individuals can shorten the session).
Guidelines.

    • Wear reflective top and bring a torch.
    • Make sure you know the route before starting.
    • This is meant to be a fartlek session, so vary your pace.
    • Turn back as soon as you see someone ahead of you has turned back.
    • Tell someone if you decide to cut the run short.

     

     

     

     


Hill Session to develop speed and strength.
This can be a very hard session.
Guidelines

  1. Decide how many hills you are going to aim for at the outset or agree a set time for the session.
  2. Warm up well.
  3. Pace yourself according to your state of health and fitness.  You can choose to do half hills if the full climb is too much.
  4. Warm down. Stretch.

Likely venues:
Dukes Park
Melton Grange/Saxon Way
Church Street, Viking Heights,
Martlesham Red Lion to Crown Point

 

 

 


Tempo Run or Special Run.
Tempo Run.  After warming up well the aim is to run for up to 20 minutes at an uncomfortably hard  pace(about 5k race pace). We may use 1 lap of our 10k circuit or some other measured circuit. 2or 3 shorter efforts may sometimes be used instead.
Special Run.  This may be a fun event or a chance to get out of Woodbridge.  Hi-Vis clothing, torches, route maps, and regrouping points are essential. The back runner must never be allowed to run alone.
5th Tuesday
The run may involve any of the previous runs or something completely different.  The format of the run should be agreed , in principle, on the 4th Tuesday.

Tea or coffee in the Tennis
club afterwards, or stronger
in a local hostelry.

 

 

For details of what is going on in Suffolk, the Suffolk County Atheletic Association run a website which details the events and results as well as providing links to entry forms, request for help etc.