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5k FVS Handicap
5K Series
Beginners
- Make running a part of your life
- Build up your long run
- Learn the hard-easy routine (see top tip HE-HE method)
- Build a base
- Run by time not by miles
- Set goals
- Choose your running surface carefully
- Warm Up / Cool Down
- Build Steady
- Walk before you run
Calculators
Calculators
Calendar
- MIDWEEK LEAGUE – DIVISION 2 FIXTURES 2013
- 2013 Race Programme
- Paul Maguire 5 mile 2012 results
- FVS 5K race 2012 results
- FVC 2012 Results
- MWL Division 1 Race – Official Results Race 4 – St. Albans 7 Miles – Thursday 29th June 2012
- MWL Division 1 Race – Official Results Race 2 – WGC 7 MILES – THURSDAY 29TH JUNE 2012
- MWL Division 1 Race – Official Results Race 1 – Stevenage 10k – Tuesday 15th May 2012
- Handicap 5K results – April 2012
- Cross Country – Royston – 19 February 2012â€
- Stevenage Half 2010
- Stevenage Half 2009
Catch-a-coach
- January edition of Catch a Coach
- Club Sunday runs – Winter/Spring 2013 half/marathon training
- The Cooper Fitness Test
- Coach Jamie
- Coach Maria
- Coach Phil
- Coach Andy J.
- Coach Barbara
- Coach Paul C.
- Coach Julie
- Coach Tessa
- Coach Steve S.
- Coach Tony
- Coach Steve W.
- Core Stability training
- Coach Roger
- Coach Charlie
- Coach Bev
- Lisa Jerrom
- Barry King – Committee Member & Club Coach
- Coach Andy N.
- Coach Liam
- Chrissie Sharman – Committee Member & Club Coach
- Coach Todd
- Jayne Pinner – Committee Member & Club Coach
- Coach Pete
- Coach Niki
- Catch a Coach – May 2012 edition now available!
- Recovery after a race
- Calculators
- Stretching
- Mobility exercises – why do we do them?
- Charlie Paterson – Assistant Head Coach
- Diet and Nutrition – the basics
- Race Preparation
- Race Tactics
- May 2011
- April 2011
- February 2011
- January 2011
- December 2010
- November 2010
- October 2010
- September 2010
- August 2010
- July 2010
- June 2010
- May 2010
- March 2010
- April 2010
- February 2010
- January 2010
- Tempo training
- Hill training
- Mental training
- Multistage fitness test or ‘Bleep Test’
- Routes and Session Plans
- Newsletters
- Be safe, be seen and be a Spartan!
- April 2012
- Dealing With Injuries & Injury Proofing
- March 2012
- Pain management
- Pacing
- Patience
- Make running a part of your life
- Build up your long run
- Learn the hard-easy routine (see top tip HE-HE method)
- Build a base
- Run by time not by miles
- Set goals
- Choose your running surface carefully
- Warm Up / Cool Down
- Build Steady
- Walk before you run
- February 2012
- Liam Herbert – Club Coach
- Steve Smithson – Club Coach
- Katrina Doyle – Club Coach
- Tessa Stephenson – Committee Member & Club Coach
- Paul Holgate – Committee & Club Coach
- Jo Laing – Coach
- Andy Neatham – Coach
- Phil Rushton – Committee Member & Coach
- Maria Rushton – Committee Member & Coach
- Andy Jay – Coach
- Jim Brown – Press Officer, Committee Member & Club Coach
- Jamie Drackford – Club Coach
- Graham Blackburn – Committee Member & Club Coach
- January 2012
- Nick Witcombe – Men’s Team Captain, Coach & Committee Member
- June 2011
- May 2011
- Bev Harlow – Chairman & Coach
Club
- Spartans win the first MWL match of the season
- Renew your membership!
- Spartan in the Spotlight – Meet Rhiannon
- Spartans in the Spotlight, Meet Ann Tryssesoone
- Meet Davie Stafford
- THIS WEEKS NEWS RELEASE
- THIS WEEKS NEWS RELEASE
- NEWS RELEASE: PRESENTATION EVENING THIS FRIDAY
- NEWS RELEASE: GREAT TURNOUT FOR XC AND PRESENTATION EVENING ON THE 25TH
- This weeks What’s On Newsletter
- NEWS RELEASE-LADIES SHOW THE WAY IN CROSS COUNTRY
- Meet your Chairman, Beverley Harlow
- NEWS RELEASE: BUNTINGFORD DOZENS AND A BOXING DAY WIN
- CHANGE OF VENUE FOR TRACK SESSION – 29th DECEMBER
- ENTRANCE TO MARRIOTTS
- NEWS RELEASE: FIVE AT FESTIVE FIVE, PARK RUN AND AN ENIGMA
- Meet your Captains – an interview with Nick Witcombe and Tracy Pez
- NEWS RELEASE: UPHILL CROSS COUNTRY AT ST ALBANS
- NEWS RELEASE: CLARE WINS 5K
- New Committee Elected for 2013
- NEWS RELEASE: BESTS AT ST NEOTS
- NEWS RELEASE: ROGER TRIPLE MAKES 1500
- NEWS RELEASE: FILTHY HALF MARATHON
- NEWS RELEASE: MATTHEW AND CHRISTINE WIN 5K
- NEWS RELEASE: GRANT TAKES OFF
- NEWS RELEASE: CUTS AT PETERBOROUGH
- NEWS RELEASE: BARRY WINS GOLD AT STANDALONE
- NEWS RELEASE: SPARTAN TRACK AND FIELD WOMEN TAKE SILVER
- NEWS RELEASE: GOLD, SILVER AND BRONZE AT PM5
- NEWS RELEASE: GREAT NORTH SPARTANS
- URGENT HELP NEEDED: 23rd SEPTEMBER
- NEWS RELEASE: MEDALS GALORE IN COUNTY 5K
- NEWS RELEASE: SIMON AND KAREN WIN 5K
- NEWS RELEASE: GRANT FOR GB IN EUROPE
- NEWS RELEASE: FAST AT FERRY MEADOWS
- NEWS RELEASE: CROWLEYS DIP IN DOVEDALE
- NEWS RELEASE: BOWKER WINS BRITISH MASTERS
- NEWS RELEASE: TEN GOLDS, FOUR SILVERS, TWO BRONZES
- NEWS RELEASE: IRIS IS A TREBLE CHAMPION
- NEWS RELEASE: SPARTAN WOMEN WIN LEAGUE
- NEWS RELEASE: IT MIGHT AS WELL RAIN UNTIL SEPTEMBER
- NEWS RELEASE: BATTLING 58 GO DOWN FIGHTING
- NEWS RELEASE: BIG PUSH NEEDED IN MID WEEK LEAGUE
- NEWS RELEASE: WOMEN FIRST IN EVAC
- NEWS RELEASE: THREE SPARTAN HALF HEROES
- NEWS RELEASE: ALL TO RUN FOR IN MWL
- NEWS RELEASE: IT’S HOT AGAIN!
- NEWS RELEASE: MEN SECOND IN MID WEEK 10K
- NEWS RELEASE: GOLDS IN COUNTY CHAMPS
- Sundays have just got even better!!
- NEWS RELEASE: GREENWAY CHALLENGE
- Meet the coaching team!
- News Release: Spartan Track Stars & Two more Sub 3 at MK
- NEWS RELEASE, MASSIVE 38 SPARTANS FINISH LONDON MARATHON
- NEWS RELEASE: CHARLIE IS CiRF’d
- NEWS RELEASE: 15TH APRIL 2012, IRIS & STEVE WIN TRACK & FIELD
- Spartan Jukebox!
- News Release: 8th April 2012, Bests for Grant & Liam
- News Release: 1st April 2012, Olympic Five
- News Release: 25th March 2012, Claire wins 5k
- 1st April: Club 20 miles (10 / 15 mile options available)
- Anne-Marie Neatham
- Stephanie Mayfield
Coaches
- Coach Jamie
- Coach Maria
- Coach Phil
- Coach Andy J.
- Coach Barbara
- Coach Paul C.
- Coach Julie
- Coach Tessa
- Coach Steve S.
- Coach Tony
- Coach Steve W.
- Coach Roger
- Coach Charlie
- Coach Bev
- Lisa Jerrom
- Barry King – Committee Member & Club Coach
- Coach Andy N.
- Coach Liam
- Chrissie Sharman – Committee Member & Club Coach
- Coach Todd
- Jayne Pinner – Committee Member & Club Coach
- Coach Pete
- Coach Niki
- Charlie Paterson – Assistant Head Coach
- Liam Herbert – Club Coach
- Steve Smithson – Club Coach
- Katrina Doyle – Club Coach
- Tessa Stephenson – Committee Member & Club Coach
- Paul Holgate – Committee & Club Coach
- Jo Laing – Coach
- Andy Neatham – Coach
- Phil Rushton – Committee Member & Coach
- Maria Rushton – Committee Member & Coach
- Andy Jay – Coach
- Jim Brown – Press Officer, Committee Member & Club Coach
- Jamie Drackford – Club Coach
- Graham Blackburn – Committee Member & Club Coach
- Nick Witcombe – Men’s Team Captain, Coach & Committee Member
- Bev Harlow – Chairman & Coach
Committee
- Jo Cahill – Committee Member
- James Day – Webmaster & Committee Member
- Lisa Jerrom
- Barry King – Committee Member & Club Coach
- Chrissie Sharman – Committee Member & Club Coach
- Jayne Pinner – Committee Member & Club Coach
- John Harlow – Committee Member
- Simon Harris – Committee Member
- Tessa Stephenson – Committee Member & Club Coach
- Paul Holgate – Committee & Club Coach
- Phil Rushton – Committee Member & Coach
- Maria Rushton – Committee Member & Coach
- Jim Brown – Press Officer, Committee Member & Club Coach
- Graham Blackburn – Committee Member & Club Coach
- Nick Witcombe – Men’s Team Captain, Coach & Committee Member
- Tracy Pez – Ladies Team Captain and Committee Member
- Mark Cheadle – Treasurer
- Vivienne Honey – General Secretary
- Bev Harlow – Chairman & Coach
- Contact the committee
Cooper Test
Core
Diet and nutrition
Events
Fairlands Valley Challenge
Fitness Tests
Half Marathon
Hill training
Injury Clinic
Mental Training
Midweek League
- MIDWEEK LEAGUE – DIVISION 2 FIXTURES 2013
- MWL Division 1 Race – Official Results Race 4 – St. Albans 7 Miles – Thursday 29th June 2012
- MWL Division 1 Race – Official Results Race 2 – WGC 7 MILES – THURSDAY 29TH JUNE 2012
- MWL Division 1 Race – Official Results Race 1 – Stevenage 10k – Tuesday 15th May 2012
Mobilisations
Motivation
News
- Spartans win the first MWL match of the season
- News Release
- News Release
- News Release
- News Release
- News Release: April 7, 2013
- Renew your membership!
- News Release
- Cold 5k Handicap
- THIS WEEK’S PRESS RELEASE
- THIS WEEK’S PRESS RELEASE
- THIS WEEK’S WHAT’S ON NEWSLETTER
- THIS WEEK’S NEWS RELEASE
- THIS WEEK’S WHATS ON NEWSLETTER!
- THIS WEEK’S PRESS RELEASE
- THIS WEEK’S WHATS ON NEWSLETTER
- THIS WEEK’S PRESS RELEASE
- THIS WEEK’S WHATS ON
- THIS WEEK’S PRESS RELEASE
- THIS WEEK’S WHATS ON NEWSLETTER
- THIS MONTH’S CATCH A COACH HAS LANDED!
- This week’s Whats On newsletter
- THIS WEEKS NEWS RELEASE
- THIS WEEK’S WHAT’S ON NEWSLETTER
- NEWS RELEASE: PRESENTATION EVENING THIS FRIDAY
- This weeks What’s On newsletter
- NEWS RELEASE: GREAT TURNOUT FOR XC AND PRESENTATION EVENING ON THE 25TH
- The Cooper Fitness Test – 12th January 2013
- This weeks What’s On Newsletter
- NEWS RELEASE-LADIES SHOW THE WAY IN CROSS COUNTRY
- THIS WEEK’S WHATS ON NEWSLETTER
- THE NEW SCHOOL ENTRANCE – USE FROM 7th JANUARY 2013
- NEWS RELEASE: BUNTINGFORD DOZENS AND A BOXING DAY WIN
- January edition of Catch a Coach
- This week’s Whats On newsletter
- CHANGE OF VENUE FOR TRACK SESSION – 29th DECEMBER
- ENTRANCE TO MARRIOTTS
- This weeks What’s On newsletter
- NEWS RELEASE: FIVE AT FESTIVE FIVE, PARK RUN AND AN ENIGMA
- KIT SALE – 25% OFF FROM TODAY!
- THIS WEEK’S WHATS ON!
- NEWS RELEASE: UPHILL CROSS COUNTRY AT ST ALBANS
- This week’s Whats On Newsletter!
- Catch a Coach – December edition!
- This week’s Whats On newsletter!
- NEWS RELEASE: CLARE WINS 5K
- This Week’s Whats On newsletter
- New Committee Elected for 2013
- NEWS RELEASE: BESTS AT ST NEOTS
- What’s On this week.
- NEWS RELEASE: ROGER TRIPLE MAKES 1500
- What’s On this week – 200th edition!!!
- NEWS RELEASE: FILTHY HALF MARATHON
- Stevenage Half Marathon results
- CATCH A COACH – LATEST EDITION HAS LANDED!
- NEWS RELEASE: MATTHEW AND CHRISTINE WIN 5K
- WHAT’S ON THIS COMING WEEK!
- NEWS RELEASE: GRANT TAKES OFF
- WHAT’S ON – THIS COMING WEEK!
- NEWS RELEASE: CUTS AT PETERBOROUGH
- NEWS RELEASE: BARRY WINS GOLD AT STANDALONE
- Catch a Coach has landed in October! Take a look!
- NEWS RELEASE: SPARTAN TRACK AND FIELD WOMEN TAKE SILVER
- Training Thursday 4th October- different venue
- Paul Maguire Trophy 23rd September 2012 – result
- NEWS RELEASE: GOLD, SILVER AND BRONZE AT PM5
- Paul Maguire 5 mile 2012 results
- NEWS RELEASE: GREAT NORTH SPARTANS
- URGENT HELP NEEDED: 23rd SEPTEMBER
- FVS 5K race 2012 results
- NEWS RELEASE: MEDALS GALORE IN COUNTY 5K
- BEWARE OF THE DARK SIDE!!
- NEWS RELEASE: SIMON AND KAREN WIN 5K
- September edition of Catch a Coach!
- NEWS RELEASE: GRANT FOR GB IN EUROPE
- NO STARTER GROUP ON MONDAY 27th AUGUST
- NEWS RELEASE: FAST AT FERRY MEADOWS
- NEWS RELEASE: CROWLEYS DIP IN DOVEDALE
- NEWS RELEASE: BOWKER WINS BRITISH MASTERS
- Catch a Coach newsletter – August 2012
- Membership Information Survey – Prize draw winner
- NEWS RELEASE: TEN GOLDS, FOUR SILVERS, TWO BRONZES
- NEWS RELEASE: IRIS IS A TREBLE CHAMPION
- Cross Country Q and A – 31st July
- FVC 2012 Results
- NEWS RELEASE: SPARTAN WOMEN WIN LEAGUE
- NEWS RELEASE: IT MIGHT AS WELL RAIN UNTIL SEPTEMBER
- Take part in the FVS Membership Information Survey!
- July’s edition of Catch a Coach is here!!!
- NEWS RELEASE: BATTLING 58 GO DOWN FIGHTING
- MWL Division 1 Race – Official Results Race 4 – St. Albans 7 Miles – Thursday 29th June 2012
- NEWS RELEASE: BIG PUSH NEEDED IN MID WEEK LEAGUE
- FVS taking part in Stevenage Library Sports Information Day!
- Free Club race entry 2012 – details
- NEWS RELEASE: WOMEN FIRST IN EVAC
- NEWS RELEASE: THREE SPARTAN HALF HEROES
- NEWS RELEASE: ALL TO RUN FOR IN MWL
- Olympic Fun Day – 24th June. Tickets on sale!!!
- MWL Division 1 Race – Official Results Race 2 – WGC 7 MILES – THURSDAY 29TH JUNE 2012
- Meeting point-training Tuesday 5th June
Newsletter
- January edition of Catch a Coach
- Catch a Coach – May 2012 edition now available!
- May 2011
- April 2011
- February 2011
- January 2011
- December 2010
- November 2010
- October 2010
- September 2010
- August 2010
- July 2010
- June 2010
- May 2010
- March 2010
- April 2010
- February 2010
- January 2010
- April 2012
- March 2012
- February 2012
- January 2012
- June 2011
- May 2011
Nutrition & Well Being
Paul Maguire 5 Mile
Race Preparation
Race Tactics
Races
- MIDWEEK LEAGUE – DIVISION 2 FIXTURES 2013
- 2013 Race Programme
- Paul Maguire 5 mile 2012 results
- FVS 5K race 2012 results
- FVC 2012 Results
- MWL Division 1 Race – Official Results Race 4 – St. Albans 7 Miles – Thursday 29th June 2012
- MWL Division 1 Race – Official Results Race 2 – WGC 7 MILES – THURSDAY 29TH JUNE 2012
- MWL Division 1 Race – Official Results Race 1 – Stevenage 10k – Tuesday 15th May 2012
- Handicap 5K results – April 2012
- Stevenage Half 2010
- Stevenage Half 2009
Racing
Racing
Recovery
Routes & Session Plans
Routes and Session Plans
Spartan in the spotlight
- Spartan in the Spotlight – Meet Rhiannon
- Spartans in the Spotlight, Meet Ann Tryssesoone
- Meet Davie Stafford
- Meet your Chairman, Beverley Harlow
- Meet your Captains – an interview with Nick Witcombe and Tracy Pez
Stretching
Tempo Training
Training
- Club Sunday runs – Winter/Spring 2013 half/marathon training
- Core Stability training
- Calculators
- Stretching
- Mobility exercises – why do we do them?
- Tempo training
- Hill training
- Mental training
- Be safe, be seen and be a Spartan!
- Pain management
- Pacing
- Patience
- Make running a part of your life
- Build up your long run
- Learn the hard-easy routine (see top tip HE-HE method)
- Build a base
- Run by time not by miles
- Set goals
- Choose your running surface carefully
- Warm Up / Cool Down
- Build Steady
- Walk before you run
