Club nights

The club meets every Wednesday for a 6:30pm start at the Helsby Community Sports Club. In the summer we enjoy offroad runs of varying lengths, in the lovely rolling countryside around Helsby and Frodsham. Other options are available for those afraid of getting trainers dirty!

Getting started…
If you’ve not been before, give it a go. Say hello to someone and make yourself known, something like “Hello I’m new here, I’d like to go for a run” should do the trick.

You don’t need to train up just to make an appearance, and you won’t be left behind.We have fast people, we have slow people. Mostly we just have people that enjoy running.

Drop in a couple of times and see if you like it. Nobody will ask you for money (not just yet anyway!).

We have hot showers at the club house and the chance of a nice sit down afterwards with beer or orange juice, depending how virtuous you are.

We also have a quality session on Mondays at 6.30pm, in the summer months at Helsby High School, if that’s more your thing for track training. A third session on Thursdays has recently been added, moving a round a bit depending on demand. Get yourself in the email loop to be updated on the what and when. It’s normally a 40 min quality session typically built around hill reps, speed work or circuits. Range of abilities again.

In Winter, generally October to April we meet on Monday evenings at 6.30pm at Castle Park for winter quality work. All abilities welcome. Just look out for some headtorches and say hello!

Finding us…
Just off Chester Road (A56) on the way into Helsby on the left from the Chester /M56 direction. Through the narrow green iron gates and you’ll see people milling around in assorted sportswear. If you reach Tesco, you’ve gone too far!




Main Club Night

Wednesday 6:30pm Helsby Community Sports Club, WA6 0DL

Road runs in the winter months (Frodsham, Mickle Trafford or Ince & Elton). Off road run in the summer months on Helsby & Frodsham Hills and surroundings. All levels and distances catered for. Come along before 6:30pm to allow us to organise into groups.

Quality Session

Monday 6:30pm Castle Park in Winter; Helsby High School in Summer

Joe, Mario and Jane organise our Monday night sessions. When it’s light, structured track running on the grass track behind Helsby High School (WA6 0HY). New for this year once a month we will also run a 5K time trial session and a marathon endurance session. When it’s dark, winter quality session, with hill reps, in Castle Park, Frodsham (WA6 6DG). Park and meet at the bottom of Netherton Drive.


More details:
Jackie Keasley – Chair 01928724905 / 07960570827
Adair Broughton – Results 07821079359
Joe Beswick Head Coach 01928-732427 /
Jane Ashbrook Ladies Club Captain 07900 697303 /
Chris Baynham-Hughes
Colin Thompson – Mens Club Captain
Roy Gaskill

Club email

Club website


To see what we get up to each week look at our blog!!

Find us on Facebook, twitter & Flickr too!



Wednesday Main Club Night

In the Winter months we have three road routes; Frodsham, Mickle Trafford and Ince & Elton varying from 7-9miles. We split into groups depending on the speed and distance runners can (and want to run). The following minutes/mile speeds assume on road and flat.


Group 1           6:50     (Leaders Colin Thompson & Colin Bishop)

Group 2           8:15     (Leaders Carol Shaw & Roy Gaskill)

Group 3           9:30     (Leaders Jackie Keasley & Graham Lloyd)

Group 4           11-12  (Leader Jane Ashbrook)


A group also run the summer route (see below) with head torches and off road shoes, but to do this run we require you to have run it in the summer first. New for 2014, we also plan to run a complete beginners’ group each week, if there is demand.


In the Summer months we are lucky enough to be able to run mainly off road on Helsby and Frodsham Hill, where its trail and hill terrain. The route is 7.5-9m with 350-400m of climbing; each climb is never more than 70m but there are many of them! We split into the speed groups above and go at a pace that is comfortable for each group with an appropriate number of muster points.


Group 1 Training

Each Wednesday (apart from the last Wed of each month, more below) we will run the normal hill/trail route with 2 short muster points. The first muster point will be at the top of the steps in the wooded area below Jacobs Ladder, the second will be at the top of Helsby Hill by the trig point. This is to allow us to re-group as it’s a difficult route so we may get a little too spread out otherwise. It will be a steady pace; nothing too quick so everybody should be able to keep up. From the top of the hill it’s back to the club house as fast as you can.


For the last Wednesday of each month we will do the Mickle Trafford winter route as a fast time trial. It will be similar to what we have been doing throughout the winter but Colin T will keep a record of everybody’s time so we can monitor progress through the summer. So again it’s a group run around 7:30 pace to the loop in Mickle Trafford; then fast as we can back to the A56 traffic lights with a warm down to the club. From there Colin T will log everyone’s time.


Group 2 & 3 Training

Trail/Hill route each Wednesday with a few extra muster points: top of Foxhill road just before we enter the woods, top of steps below Jacobs Ladder, bottom of Snidley Moor where it meets the Sandstone Trail, Commonside (if required).


Group 4 and beginners training; shorter muster versions of the above, there are many cut-offs and short cuts on the route.

Monday night summer training schedule

First Monday of the month:

Session 1: Track with Joe and Mario.

Session 2: Intermediate track with Jane to run along-side Joe (either the outside few lanes or on a marked out 500m loop).


Second Monday of the month:

Session 1: Track with Joe & Mario

Session 2: Track with Jane. Choice of reps or flat 5k time trial.


Third Monday of the month:

Session 1: Track with Joe and Mario.

Session 2: Intermediate track with Jane to run along-side Joe (either the outside few lanes or on a marked out 500m loop).


Forth Monday of the month:

Session 1: Track with Joe and Mario.

Session 2: Marathon specific speed session with Jane and Colin T marked out 500m loop.


Fifth Monday of the month:

As week 1 and 3.



Thursday night training schedule

Due to the growing club and popularity of Joe’s Monday night session Chris B-H and Roy now run a session on Thursdays. The aim is to complement both Joe’s session and the Wednesday night session, but also start a bit later at 7.30 to make it easier for those that don’t get home from work quite so early.

The session takes place every week but the location alternates each week between Castle Park in Frodsham (WA6 6DG, bottom end of Netherton Drive) and Phoenix Park in Castlefields Runcorn (WA7 2NY).


First Thursday of the month: Castle Park

Second Thursday of the month: Phoenix Park

Third Thursday of the month: Castle Park

Forth Monday of the month: Phoenix Park

Fifth Monday of the month: Castle Park


The session will last roughly 40 minutes. It’ll consist of a 10 minute warm up followed by ~30 minutes of training.


The plan is to have two sessions (a & b) these will run on alternate weeks so you can get to see any improvement you make between weeks. Chris B-H will probably refresh the sessions every 8 weeks; i.e., after 4*a and 4*b, but the principles will remain the same.


Sample Session – Warm up circuit (This will take 8-10 minutes), starting steady for 4 minutes, then small increase in pace every minute (minutes 4,5,6,7 on the whistle) until minute 8 where we’ll return to a jog.

Warm ups

One or many of the following:

1)    Loops/circuits. Start off as easy jog for 4 minutes, then every minute make a step change in speed

2)    Split into two teams one team has to turn the cones upside down and the other turn them the right way up

3)    Technique thresholds – run 40 yards, then increase speed every 10 metres until form goes all over the place

4)    Follow the leader – jog, sidesteps, touch the ground, jump up, etc. based upon calls from the leader


Session A

8 minutes

 ‘Paarlauf’ – Everybody is paired up aiming for similar ability within the pair. There is a square course which each person will run 3 sides of and will jog/ recover for 1 side. Starting in the same place, person ‘a’ runs hard clockwise around 3 sides of the course whilst person ‘b’ jogs/ walks one side anti-clockwise. The aim is to arrive at the corner of the square at the same time whereby person ‘b’ runs 3 sides hard and person ‘a’ jogs/ walks the single side to recover. Once the pair meet again person ‘a’ runs and person ‘b’ recovers – continue for 8 minutes.


Cone Relays – Mixed ability, but roughly even teams. Several cones will be placed out and each member will have to move from the start line to the cone and back again in the prescribed way before the next team member does the same. The teams are racing each other for pride.

e.g., Leg 1 = Run backwards to the first cone then sprint forwards back to the start

Leg 2 = Left Sidestep to the second cone then right sidestep back to the start

Leg 3 = Sprint to the third cone and back


Hill Sprints

Jog up the hill until the end of the houses, then hard up the hill for 30 seconds (whistle) jog back down 20 seconds (whistle) turn around and sprint back up for 30 seconds, etc.  8-10 uphill sprints final one marked by a double whistle whereby the runner turns and sprints down to the start.

Session B

Fartlek Peleton

Run around the circuit in groups of 4 when you find yourself at the back you have to sprint up to the front. Repeat for 8 minutes.


The leader sets the tempo and can increase the pace for as long or short as they like before returning to the back of the group at which point the new leader determines the rest and the next effort duration before moving to the back. Repeat for 8 minutes

Team switch backs – 8 minutes

In pairs, one person runs clock wise, the other anti clockwise. They sprint around until they meet each other (thus levelling out the different abilities within the pair) The pair then turn and jog back to the start (the expectation is they meet back at the start) they then turn around and repeat.

Hill rep relays – 8 minutes

As per Monday night session, hill rep relays – partnered up the teams sprint up concentrating on high knee lift and form, jog around the top and sprint down concentrating on getting the body perpendicular to the slope.


What do I need to bring?

  • Yourself
  • Ideally you’ll know somebody there that is of a similar speed to you, but if not please bring a 5k, 10k, ½ or full marathon time so we can group you for activities – if you don’t have these then we’ll do it on the night
  • A smile


Q. What if I arrive a bit late?

A. If you arrive late please warm up at the meeting points, we will reappear within 10 minutes.

Q. What sort of surface is it/ what type of trainers will I need

A. Road shoes

Q. Will I need a torch?

A. It is a bit dark in winter, but it’s not essential

Q. Will it hurt?

A. Only if you let it! The sessions are designed so it they cater for all abilities and it’s up to you as to how much effort you put into them. The more you put in the more you’ll get out, but you knew that already






25 thoughts on “Club nights

  1. Pingback: Regular training: Wednesday evening « Helsby Running Club

  2. I am defo interested in coming along to one of the wednesday club sessions – how long/far do you run for on these nights? Would love to give it a go but at the moment I am only doing half hour runs so I wasn’t sure if I would be able to keep up!

    • Hi Steph – You’d be very welcome on a club run. At this time of year we tend to be running for an hour+ (with stops to regroup).

      If all that sounds a bit too daunting, the grass track sessions behind Helsby High on a Monday might be more your thing. It’s a good way of picking up confidence and meeting a few people (you don’t have to be a joined up member). Some people do their own thing running round the fields and some do the track sessions – at all paces!

      • Thanx for your reply Steve! I will defo pay a visit to one of the monday sessions and see how it goes! 🙂

  3. Hi, I have never run as part of a club structure before – but am thinking it might help me maintain my motivation through the winter (tend to run a bit in the summer, then one excuse follows another and before you know it – have got out of the habit – only to start again next summer! (pace aprox. 55 mins to do 10km – so wont be breaking any records!).
    What time on a wednesday should one pitch up – if you set off at 6.30?

    • Hi Nick – good to hear from you! You won’t get left behind at that pace, so don’t worry on that count. I know it’s a big step turning up, but just pop down about 6:25 say ‘hi, I’m new’ and see if you like the look of us 🙂

  4. Hi, I’m Fran, I’m 23 and have just really got into running and I love it – I’ve been looking at joining a running club but I’m not sure if its for me – I usually run about 10k or so and am improving my pace, got that down to 53mins on a fairly flat run, about 57 if theres hills involved! I was just wondering if I was good enough to tackle your wednesday runs cause I might get really slow on the hills – I’ve gone about 10 miles recently and found that hard but I want to keep going further, extending my distance and improving my times cause I feel I have much faster speeds in me but I’m just not sure how to go about doing it! I’m also really interested in getting some races under my belt too 🙂

  5. Hi Fran – thanks for getting in touch. Really, you’d fit right in. Sounds like you could do with some extra time on feet and just a bit more familiarity with hills. We’re by no means all racers. Turn up and give it a go, no pressure to join. There’s loads of races to opt into, and it’s always nice to have the camaraderie of some team mates to compare notes with. Hope to see you soon!

  6. Hi
    Do you still do the runs on a Monday night or any other night? Ive been road running up to 11 miles but recently entered a few fell runs and i’ve loved them. Just purchased some trail trainers and got my first cross country run in them next weekend. I really need some training on the hills, running about 8.7 min mile, entered a few 10k runs, around 54 mins but so struggling on the hills.

    • Hi Carole – welcome. Yes we still have the Monday sessions. Helsby High at 7pm for a few more weeks till we lose the daylight, then more ad hoc. Wednesdays are fixture, 6: 30pm each week summer and winter.

      We have a growing band of fell enthusiasts and you’re just in time for the start of the cross country season. You’d be very welcome to join us!

  7. Hi
    id like to join your club to run border league!! i run for denbigh but we dont run it! wanna join your club as a lot from my club run for prestatyn and abergele, thought id be different and get some friendly rivalry going. How much for 2nd claim membership and a vest???
    thanks peter

  8. hi i was wondering weather i could join you on your weds nights runs ,i have moved into runcorn and was looking for a local running club .thanks

  9. It’d be great if you came down and gave us a try. Say hello and tell someone you’re new so they can keep an eye out and make sure you don’t get lost! …nothing to pay till you decide it’s for you.

  10. Hello,
    How far do you run on a Wednesday? I’d like to join you but I can only do about 6-7k at the moment – 10k is within reach but not at a very good time! I saw somewhere that you do 8 miles – I don’t think I could manage this.

  11. I would really like to join you on a Wednesday evening. What time is best to get there and do I need to speak to someone in particular first? Thanks for your help

  12. Hi, I’ve been training on my own for the last year and would like to try training with a club. Are the 1830 Monday night sessions on at Castle park at the moment? Many thanks

  13. Hi, I have been coming along for a few weeks on Wednesdays and really enjoying it. Last night was great! I was thinking about joining the Club. What do I need to do, who do I need to speak to and what does it cost?

    • Thanks, I’ll send Jo an e-mail. I have only made it on Wednesdays so far but hope to give the other sessions a go at some point (childcare etc allowing!). Cheers, Adam

  14. Hi where at the sports and social club do you meet for boot camp on Tuesdays, also are you at helsby high now on Mondays? Tanya x

    • Hi – not made a boot camp yet, but in front of the club house I’m pretty sure. Yes, back at Helsby High Mon – great group and a couple of choices of sessions. All welcome for a 6:30 start, you can park in front of the school.

  15. Hi,
    Very interested. I’m currently in the middle of the tour of merseyside. I’m a 7:30 to 8 min mile runner. Nearly 30 years old. Improved loads in the last year (4:22 down to 3:38 marathon). Deffo time to join a club and this one looks ideal. Surprisingly I can’t see anyone doing the tour from Helsby on the results page. I should be able to get along on wednesday (will still be in a lot of pain monday!)

  16. Hi all, I hav just shifted to helsby recently. I just stay opp the sports club so came across your posters and ads while I pass my way to the bus stop. I would like to join you guys for running. I’m not an athlete I would like to run just for fun and yes to be fit. Let me know about the details. I can drop in this Wednesday. Thanks!

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