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Just going out for a regular run each week is great for someone who wants regular cardiovascular exercise to improve their overall fitness. If you want to improve your running or compete in events, even if they are just fun runs, then you should incorporate other forms of running training into your routine. Building leg strength is critical to running safely and effectively, as well as improving your speed. Extending your lactic acid threshold is also critical if you want to improve.

Lactic acid – why is this a factor in exercise?

If you exercise so vigorously that you can't get the oxygen that you need, the reactions stop, causing a chemical called lactic acid to accumulate in your muscles and spill into you bloodstream. When lactic acid causes your muscles to hurt, you breathe harder and faster, and slow down to catch up with your oxygen debt. This converts lactic acid into carbon dioxide and water that are blown off as you breathe. When blood levels of lactic acid lower your muscles stop hurting. A pace that you can hold breathing fast and deeply, but not gasping for breath, is called the lactic acid threshold and is the training level for most competitive athletes. By improving your lactic acid threshold you will improve your ability to run more efficiently, and often more quickly.

Various forms of training will improve both leg strength, your lactic acid threshold and your ability to run more quickly.


Speed sessions consist of a wide variety of drills designed to work you at greater than race pace intervals to increase your speed. This will include methods to help improve acceleration which builds speed and velocity over time which can be critical if you are looking to improve on your overall pace.


Hills sessions are designed to build power into the legs and to increase the lactate threshold and improve overall cardiovascular fitness. By building leg strength you condition your legs and improve your speed over time. It also assists to reduce leg fatigue over distances.           

Strength and conditioning

S & C sessions work all the muscles required for running to ensure that you have the strength and endurance required to be injury free. These sessions include a focus on the areas that are weak in most runners to assist them to condition their body for running.


Stairs sessions build power into the legs and work into all muscle groups through a variety of drills. These workouts assist your cardiovascular system as well as the entire posterior chain depending on the drills that you complete. These muscle groups are often not as well utilised in other workouts.

Cross training

Building core strength and working the quads, hamstrings, and calves in specific ways suitable to running, will give you an overall advantage in staying injury free and running effectively.

Run Club training sessions include all of these elements.