We are a relaxed and friendly group which is geared to introducing total beginners to the world of running for fitness and pleasure. Even if you have never run before you will made welcome and hopefully get motivation and enjoyment from running with other people, you will almost certainly find other people who are about the same standard as you (even if you think you are slow). The group is structured so that all fitness levels can work together. The group is relaxed and non-competitive. You will be given plenty of support from our experienced coaches and you should find that your fitness levels will improve each week. We meet every Monday night at 7:00pm at Hadleigh Leisure Centre.

Don't forget; everyone in the group was a beginner once. The group is suitable for both men and women.

The Monday night beginner sessions are organised by Gale Pryor (UKA Level 1 coach), Jo Baker and Amanda Colley (UKA Level 1 coach).

Monday night improver’s cater for those that have a good base of fitness with some running experience. The sessions are varied and can include endurance, speed work pyramids, hill repeats, and time trials. In the summer months we have the track available to do intervals. It’s during this time of year we do more run outs through the Suffolk countryside. All sessions start with a dynamic warm up and finish with static stretching.

The sessions are planned to be challenging but fun and come with a friendly welcoming atmosphere. We meet every Monday night at 7:00pm at Hadleigh Leisure Centre.

The Monday night improver sessions are organised by Trudy Avis (UKA Level 2 coach) and Anne Wilkinson (UKA Coaching Assistant)

For younger athletes, the Juniors start at age 8 up to about 15. The emphasis is on fun but with some structured early training from our team of coaches to nurture an interest in athletics and help start the youngsters on their way. We ask parents to stay with their child for the first 3 weeks to help them settle in to the club.

Athletes are placed in a group as much on ability, as age:

• Little Owls: 8-10/11yrs Fun, games, fundamentals athletics
• Hawks: 10-/11 -12yrs Fun, Games, more technical athletics
• Falcons: 12-16yrs Fun, Games, Technical, Performance

We work with our young athletes to improve balance and coordination, to develop a strong stable core and to improve posture, agility and speed. Athletes can experience sprints, middle distance, jumping and throwing events and may also take part in competitions against other local clubs.

The Juniors meets at Hadleigh Leisure Centre every Tuesday at 6pm-7pm. Please arrive 5 minutes early to register at reception. Age 8-16 year olds. Cost £2 per session. Membership is £8 per year which includes affiliated to England Athletics and a t shirt for new members.

We train in all athletic disciplines – middle distance running, sprints, throws and jumps. From April to October we use a grass track and from October to April we hire the sports hall. We hold regular inter club competitions with only local clubs, also we hold a Quadkids competition and Sportshall competitions.

If you are interest in joining please email Head Coach Clive Pinnion

The coaching structure for the Juniors is shown in the table below.

Little Owls	Hawks	Falcons
Trudy Avis Gale Pryor Liz Palfrey	Brian Airlie (Junior Deputy Head Coach) Hannah Farley Ellen Hudson-Smith	Clive Pinnion (Head Coach) Amanda Colley Jess Avis

Tuesday night at 7.00pm is Ladies running night. Ladies of all abilities in Hadleigh and surrounding villages get together to exercise, lose weight and socialise. Lots of friends are made and fun had on these sessions. Sessions are run by qualified coaches who can also give nutrition and fitness advice if required.

Tuesday night is for all abilities as the group will split into ability levels, no one is left alone at the back and support is given to everyone whether they are new or an existing member. The training varies from straight runs, hill sessions, speed and strength work, but don’t be put off by these technical words the session is achievable and fun.

There is also a group who train for events such as 5k, 10k, half and full marathons and their training can be specially adapted for their event.

Race For Life training is also available for those wishing to enter this prestigious event, and you can be a complete beginner or maybe run a bit. A six week plan prior to the event is designed, and those wishing to attend meet at a point and have a qualified coach run/walk with them.

The Tuesday night sessions are organised by Jackie Kirk (UKA Level 2 coach), Sarah Grimsey (UKA Level 1 coach), Anne Wilkinson (UKA Coaching Assistant) and Mike Rosbrook.

We meet every Thursday at 7pm in the reception area at Hadleigh Leisure Centre. We have structured sessions every week to suit all abilities. In the summer we offer a track session or a gentle run out around Hadleigh on a planned route. In the winter we do various sessions which include endurance up to 5-6 miles, speed interval training, hill sessions, mile time trials etc. All abilities are catered for in these sessions. We ask that you come suitably dressed with a hi-viz jacket or vest and headlight so you can see and be seen.

We are very lucky as a club to have coaches with a wide range of experience in various aspects of the sport. Our coaches are very friendly and always happy to chat, give advice and help if needed. All our coaches are first aid trained.

The Thursday night sessions are over seen by Clive (UKA Level 3 performance coach) and delivered by Corinna Hussey (UKA Coaching Assistant) and Matt Blacoe.

Location: Hadleigh High Leisure Centre (map)
Ability level: All abilities (juniors and seniors), but the session is focused for novices
Cost: free

Tuesday's session 7-8pm meeting at Hadleigh High school are skilled base sessions built around mount and dismount, transition, brick and bike skills etc, held in a safe enviroment of the school grounds.

The sessions are planned and delivered by Carol Nokes. Exact details of the next session are sent in the weekly Triathlon training email. Please contact Doug to be added to the email list.

Location: Flatford Mill or Gosfield Lake, Halstead or Walton on the Naze
Ability level: Stronger 16+ swimmers only
Cost: £5 per session at Gosfield Lake, free at Walton on the Naze

Throughout the summer we regularly have an open water swimming session at either Gosfield Lake, Halstead or in the sea at Walton on the Naze. Neither session is formally coached because Hadleigh Hares do not provide safety boats, lifeguards etc. All open water swimming is at your own risk! That said, Gosfield Lake do provide their own safety cover and a boat. The lake is shallow and you can stand up virtually everywhere. There are changing rooms and a cafe so a hot cup of tea is always available after a swim.

Walton on the Naze provides a very different swimming experience to Gosfield Lake. The sea can be very deep and choppy and the current can be so strong that you cannot make any headway against it. We always swim parallel to the shore for safety reasons. We have the use of a beach hut at Walton so there is somewhere to get changed and have a cup of tea.

The time and location used each week depends upon weather and tide conditions so email Doug Grimwade if you wish to attend the session.

Location: Kersey Mill
Ability level: all abilities
Cost: £2

During the winter months when the weather is typically bad, the light is poor and the roads are dangerous, the Hares head inside and do a turbo session on a Wednesday evening. The sessions are held in Kersey Mill. We have a 'hi-tec' audio visual system (DVD player, projector, speaker system etc) set up and a small library of cycling DVDs and we use this to run a number of different types of turbo sessions from October to April. Our library includes the following type of DVDs:

• Interval / hill / technique based sessions
• Endurance rides (following footage of famous routes around the World)
• Simulated races - very hard races

The sessions are available to all Hadleigh Hares members (juniors and seniors). All abilities are welcome and by the nature of cycling on a turbo, each session is tailored to each athlete (if it gets too hard just ease off the tension on your turbo for a while - no-one will even know!). We have some spare turbo trainers so if you don't have one you are welcome to borrow one of ours whilst you try a few sessions.

The sessions are organised by Doug Grimwade.

Location: Meet at Station Road, Hadleigh
Ability level: all abilities
Cost: Free

Wednesday evening is bike night for the Hares. We avoid the more usual bike rides (they happen at the weekend) and attempt a variety of training sessions that will help build strength and speed. Sessions are hard and varied and include hill repetitions, time trialing and intervals. Example sessions:

• Hill repetitions: warm up ride to Semer Hill, 20 minutes hill repeats, ride to Kersey Hill, 20 minute hill repeats, cool down ride back to Hadleigh
• Time trialing: warm up ride to Nedging, ~6 mile time trial to Nedham Market (riders going of at 30s intervals), recovery ride to Stowmarket, ~7 mile time trial to Bildestone, cool down ride back to Hadleigh
• Intervals: warm up ride to Hintlesham, 3 x 3 mile sprint loop, cool down ride back to Hadleigh

The sessions are available to all Hadleigh Hares members aged 16 and over. All abilities are welcome and each session is tailored to those that attend. Our ethos is to ride hard but to never abandon a rider and leave them behind. If you want to get faster on the bike, this is the session to attend. It all sounds scary but its fun, we promise!

The sessions are planned and delivered by Doug Grimwade.

Location: Kersey Mill
Ability level: all abilities
Cost: £2

During the winter months when the weather is typically bad, the light is poor and the roads are dangerous, the Hares head inside and do a turbo session on a Wednesday evening. The sessions are held in Kersey Mill. We have a 'hi-tec' audio visual system (DVD player, projector, speaker system etc) set up and a small library of cycling DVDs and we use this to run a number of different types of turbo sessions from October to April. Our library includes the following type of DVDs:

• Interval / hill / technique based sessions
• Endurance rides (following footage of famous routes around the World)
• Simulated races - very hard races

The sessions are available to all Hadleigh Hares members (juniors and seniors). All abilities are welcome and by the nature of cycling on a turbo, each session is tailored to each athlete (if it gets too hard just ease off the tension on your turbo for a while - no-one will even know!). We have some spare turbo trainers so if you don't have one you are welcome to borrow one of ours whilst you try a few sessions.

The sessions are organised by Doug Grimwade.

Location: Station Road, Hadleigh
Ability level: all abilities (16+ only)
Cost: Free

The Hares meet at Station Road, Hadleigh at 8am on a Saturday morning for a 'long' ride. The definition of 'long' varies and depends upon where we are in the season (shorter rides at the start of the season), and what we are training for (IM training requires longer rides). We have a number of 'favourite' rides:

• Hadleigh - Aldham - Elmsett - Somersham - Elmsett - Hadleigh (~20 miles)
• Hadleigh - Nayland - Boxford - Bures - Ballingdon - Lavenham - Hadleigh (~40 miles)
• To Harwich for a cup of tea on the sea front (~50 miles)
• To Walton-on-Naze for a bacon sarnie at the cafe on the sea front (~50 miles)
• To Woodbridge for a cuppa at the Station Cafe (~50 miles)
• To Framlingham for a capaccino at the market place cafe (~60 miles)
• Hadleigh - Harwich - Clacton - Colchester - Sudbury - Cavendish - Lavenham - Hadleigh (~100 miles)
• Hadleigh - Woodbridge - Bawdsey - Dunwich - Needham Market - Hadleigh (~112 miles)

The sessions are available to all Senior Hadleigh Hares members. All abilities are welcome and each session is tailored to those that attend. It may be obvious, but all riders must wear a helmet, must have a roadworthy bike and must have a puncture repair kit. We tend to average 17-18 mph during the rides. Our ethos is to 'never leave a man behind in the field' so don't worry, you won't be abandoned. We often split into a couple of groups depending upon the needs / abilities of the cyclists attending the session - for example if we are doing a 100 mile ride there is often a group that turns back after 25 miles (so that they do a 50 mile ride).

The sessions are planned and delivered by Doug Grimwade. Exact details of the next session are sent in the weekly Triathlon training email. Please contact Doug to be added to the email list.

Location: Hadleigh Swimming Pool (map)
Ability level: all abilities
Cost: Adults: continuous 5 week block - £15.00, single session - £4.00.
Under 16s: continuous 5 week block - £10.00, single session - £2.50.

All Junior and Senior members of Hadleigh Hares are invited to the Hadleigh Hares Sunday morning swim sessions. The sessions are aimed at recreational swimmers and triathletes and anyone that wants a good training swim.

The pool is divided into five lanes according to ability and it will be up to you to decide which lane is appropriate for you. The lanes will range from lane 1 for the less fast, learner swimmer who can only do a couple of lengths without stopping, through to lane 5 for the faster front crawl swimmer who can swim continuously for an hour.

Sessions include an optional 15 minute coaching lesson and guided session cards for beginners / intermediate and advanced swimmers.

Please email Doug Grimwade (triathlon@hadleighhares.co.uk) for more details or just turn up on a Sunday morning - you will be very welcome.

The swimming sessions are organised by Doug Grimwade (BTA Level 2 coach) and Carol Nokes (BTA Level 2 coach and Swimming Level 1 coach).

Location: Meet in the Hadleigh swimming pool car park (map)
Ability level: all abilities (16+ only)
Cost: Free

After the Sunday morning swimming session the Hares like to go for a long run in the sunshine. We meet around 9:45 in the Hadleigh swimming pool car park. Like the long cycle ride on a Saturday morning, the definition of 'long' varies and depends upon where we are in the season (shorter runs at the start of the season), what we are training for (IM training requires longer run) and how many of us are recovering from injury.

The runners may join one of two groups led by Carol Nokes and Doug Grimwade. Carol typically leads a 5-10km run at ~9 min/mile pace whilst Doug typically aims for a longer run of 10-13 miles at ~7-8 min/mile pace. Carol's runs include include 5K, intervals and hill sessions. The routes used vary but often involve the Hadleigh Railway Walk, the Hadleigh 10m route, the Hadleigh 5 Race Series route and a 1/2 marathon loop from Hadleigh to Chattisham to Raydon and back.

The session is available to all senior Hadleigh Hares of any ability. We try not to leave athletes behind and aim for a friendly, inclusive, social atmosphere rather than replicating high performance race conditions. That said, we do aim to train hard and the groups sometimes split into subgroups as those of differing abilities band together to complete the run at their own pace.

The session is organised by Doug Grimwade (BTA Level 2 coach) and Carol Nokes (BTA Level 2 coach). Exact details of the next session are sent in the weekly Triathlon training email. Please contact Doug to be added to the email list.