Time Trials & Club Runs

Time Trials

You’ve decided to lace up the shoes and after a couple of weeks you realise that this running thing is not much fun on your own …… so what do you do? Joining a running club and then actually going down to the club and joining them for a run can be very daunting. Well – the good news is that it need not be, we’ve all been there at one stage so we know EXACTLY what it’s like to join a club and come running for the first time. We here at Fourways are a relaxed bunch that enjoy our running and socializing at the gazebo afterwards.

The time trial in itself is not a race. It’s a way of assessing how comfortably you can run over a fixed distance and a strategy to improve your actual race times. It is based on the idea of relative comfort – once you can run comfortably over the chosen distance, then the next step is to up your pace and run at that pace until the same level of comfort is achieved. No one is concerned where you finish relative to other runners – in fact they are only really concerned with their own times and how they compared to the previous week. Runners are coming in at different times for different distances so you cannot compare to where you finish anyway.

We host time trials every Thursday evening at 18h15, starting from the Gazebo in Coral Tree Crescent, Fourways Gardens, Phase 2. The 3 distances to choose from are a 4km, 5km and 8km route. Laminated maps of the routes are available at the start point. We also provide reflective vests – please make use of them – if you add them to the pile when complete they will be washed and returned ready for the next week by the volunteers taking the times.

As an incentive for improvement we award a time trialist of the Month for the 5km and 8 km routes. This will be done using a points system. Points are awarded for attending the Time Trial, for marked improvement on average time, for running a PB, as well as for hosting a Time Trial. Points are accumulated throughout the year and will determine the Time Trialist of the Year, to be awarded at the Year End Function. Essentially this means that anyone can win the awards and it not restricted to the “fastest runners”!!

So come down and join us – you can run in a safe environment, meet other runners, find training partners if you want – and who knows you may even win a nice prize for doing something you enjoy while getting fit.


5km Male Adam Martin 16:59 21 September 2010
5km Female Mel Jennett 19:49 26 January 2012
8km Male Jabulani Nkosi 26:35 19 October 2010
8km Female Mel Jennet 31:52 16 March 2006

Quality Sessions

On Tuesday evenings at 18H15, there is a quality session from the club house, incorporating various different training techniques for hills, speedwork and fitness. The Objective is to take runners of all abilities and help them run faster, more efficiently and become less prone to injury.

As we are only able to do this once a week for one hour, it is important to attend every week for best results. Remember to bring your towel and water bottle – you will need it.

What we do to achieve this objective:

  1. Run on undulating gradients, in order to use more than just quad’s, which gives a cross training effect enabling better balance, posture and strength……this will enable you to run hills stronger.
  2. To run at varying intensity and various intervals to expand the cardio-vascular capillary system enabling the runner to deliver and use, more oxygen than the previous weeks training….commonly known as getting fitter.
  3. Engage in dynamic and static core strength exercises during rest periods to improve core balance and strength, by using the Lyno method, http://www.lynosport.co.za, see explanation below…..help you to be less prone to injury.
  4. Involve group participation by introducing runners to each other and promoting interaction and learning…..this should help the training time pass quicker and should leave you with the feel good emotion.
In the Lyno Method the body is divided into 10 different functional fascia lines. If all these lines are fully activated, the body is able to maintain its neutral position (neutral alignment) when training. When athletes start training a specific sport, specific repetitive movement will cause certain muscles to work harder. These muscles now need more support and the fascia therefore contracts towards those areas, leaving other areas with less support. Once an imbalance occurs in the distribution of fascia, symptoms will start appearing in the areas with less fascia support.Backwards running has numerous benefits which include burning one third more calories than forward running, it also develops better balance and stamina, it works the quadriceps muscles more than forward running, improves flexibility, and reduces risk of injuries to the patello-femoral joint (http://www.runtheplanet.com/resources/historical/backwards.asp). It was also stated by Wright and Weyand (2001) that the volume of muscle active per unit of force applied to the ground was 10% greater when running backward than forward. 

How we can test if we have achieved our objectives:

  1. We measure you static strength by timing how long you can stay in that static pose.
  2. We time you on a set 1km route and see if your times are getting faster or slower.

4 Sample Workouts that we will be using to achieve the OBJECTIVE:

Start – 10 minutes – Dynamic Warm up – drills including, but not only;

Jogging on the spot with knees up or doing the same uphill

Jogging on the spot with heels kicking your butt or doing the same uphill

Stationary star jumps

Skipping involving jumping on 2 feet from side to side

Skipping sideways on one side and then the next

Legs apart and touching each toe with the opposite hand

Legs together just touching toes.

Workout (One of the Four) – 40 minutes:

  1. Interval Training (When we get fitter we use the same routine as above but just half the jogging time.) Simply and commonly known as “fart-leg” – what we do is, depending on fitness we use one of the following intervals; 1 minute running as fast as you can, 1 Minute jogging overall a distance of 5km and we use the 5km time trial running route Or 2 minute running as fast as you can, 2 minutes jogging using the same route
  2. Strength Training Using hill work, we run different distances and at different speeds up a hill to build strength from the pelvis and glutes. Once our lungs get to popping stage we settle down with the core strength component, including; Flat bridge Lateral bridge Glute and hamstring strength exercise Hip flexor and pelvic core exercises – see the picture below Hopping on one leg Pillar marching, like skipping with knees coming up into chest Lunging backwards and obliquely backwards Titanic pose with one leg lifted out horizontally Quad test strength test Upper body strength exercises
  3. Speed Training Using flat work, we run different distances and different speeds to build speed. Once our lungs get to popping stage we settle down with the core strength component, including; Glute and hamstring strength exercise Upper body strength exercises 4. Strength and Speed Combined Suffice to say this is a bit of both of the above workouts.

Stretching: – 10 minutes

Saturday Club Runs

Every Saturday morning starting at 06:00am from the Time Trial start. (Unless otherwise advertised)Club runs cater for all paces. We have 3 groups – 5min ,6min and 7min per km. Distances vary week to week, check Facebook for details.

If you do not have access, or are running late, just meet us at the security gate.

Route Name Route Map
Sasol and Back Fourways Club Run 10km
Chartwell 16 Fourways Club Run 16km
Fourways 16 Fourways Club Run 16km