Club Runs

Runners warming up on a club night

Weekly club runs are held are on Monday and Wednesday nights, and Tuesday and Thursday mornings. The club’s home is Gratton’s Park in Pound Hill but locations vary around Crawley and the surrounding areas.

The events tab of the Pound Hill Pounders Facebook group pages, will provide details of the sessions. These typically vary between “Classic” sessions (runs in varying-paced groups) as well as “Technical” sessions which are designed to improve our runners’ speed, strength technique and form.

Each session starts with all groups combining together for a warm up and stretch. The group sessions then split and start. All our group leaders are qualified England Athletics Run Leaders.

  1. Walking Group – Great group if you want to get out of the door to meet friendly, likeminded people to have a chat. The group can be split into slower walkers who want to take it at a more leisurely pace, or faster walkers, who are keen to get the heart rate up a bit.  This will be dependent on numbers.  The walking group is also great for anyone recovering from injury.
  2. Couch to 5K Group – The ‘Couch to 5k’ tab provides more information. This group follows the NHS 9-week ‘learn to run’ programme.
  3. Cruisers Pace – 14 min/mile (8:40 min km)
  4. Social Intro Pace – Sociable chatty pace 12 min/mile (7:30 min/km) This group is the natural progression for people who have previously completed Couch to 5K.
  5. Social Intermediate Pace – 11 min/mile (6:50 min/km)
  6. Social Advanced Pace – 10 min/mile (6:15 min/km)
  7. Intermediate Pace – 9 min/mile (5:35 min/km) pace for those that want to push themselves to the next development level.
  8. Advanced Pace – 7:15–8:30 min/mile (4:30-5:20 min/km) pace, for the more experienced runner.
  9. Trail sessions – Details of pace and location will be posted on the Facebook group pages the week before.

Each run session lasts approximately 40 – 45 minutes, followed by a warm down and a gentle stretching session

Additional events

Long slow run – (LSR – Long slow run or long Sunday run? You decide!!). Details of pace and location will be posted on the Facebook group pages the week before.

One to one run sessions can be held on a group night or alternatively be arranged with Paul Smith.

Group races ranging from 5k all the way up to half marathon distance can be arranged via the Facebook group pages.

External Events – Our runners take part in events all over the local areas (and further afield).

Pound Hill Pounders club ethos:

For safety and motivation, no runner will ever be left alone!