For variety, the early group schedule includes 5k and 10k runs and on alternate weeks 20:20 and 30:30 runs. During these runs it is important that you follow the run leaders instructions, particularly the 5k and 10k events when we need to ensure a safe and enjoyable environment for everyone.
Please take careful note of the following notice:
During our club runs we like to make sure all of our runners are safe and when we get back to the start of the run we haven’t lost any (it’s bad for the membership numbers). To make sure we don’t leave anyone behind we do something called Runbacks.
No not an American Football position, Runbacks.
At set points on a route, the lead runners turn round, and run back towards the last runner. As the lead runners pass the other runners, the other runners turn and follow the lead runners back.
That means extra running, why would we want to do that?
Runbacks re-group everyone, and helps maintain Club cohesion. It lets you swap who you’re running with, and allows those escorting slow or new runners to swap duties with others. It helps runners feel more confident so that they are not running alone. It lets runners socialise a little with runners they wouldn’t normally run with. Come on admit it, we are a friendly club, it’s good to speak to someone new or catch up with someone who you do not normally run with?
OK, I can see it might make sense, when do we do that?
We Runback mainly on a Tuesday night run or when your Running Leader/Coach says that we will do Runbacks. They will either be at a certain time e.g. every five minutes or at certain points along the route such as obvious turnings or changes in direction.
How far do we Runback?
You should Runback to the last runner in the Group. Sometimes the Group may split into two to accommodate the difference in pace but your Running Leader/Coach will tell you if this is happening by re-grouping all runners and then they will tell you who you should be running back to.
That sounds like extra mileage, how many extra miles will I end up doing?
This depends on your pace. Faster runners will end up running slightly further than the 5k or 10k route. Think of it as a speed session in the middle of a run, perfect for building speed and stamina. You really have no excuse to not want to do it. You can also vary your pace so that you run out fast and Runback to the last runner more slowly or vice versa. Also if you are new to running a longer distance keeping a slow steady pace towards the back will ensure you do not go off too quickly at the start of the run and you can learn to pace yourself properly.
Well I just don’t want to do it, it messes up my run!
Well if you don’t want to, no one can force you. HOWEVER, it is really good for both your running and for making those runners not as fast as you feel like they are part of a club rather than slogging the streets on their own. Slower runners won’t run much extra at all and faster paced runners can add a couple of extra miles onto the route but hey, why join a running club to run on your own or be antisocial. Plus it is all extra miles on your feet so that can never be a bad thing.
The Club prides itself on being a friendly and supportive Running Club. Runbacks ensure we run as one Club, we lookout for each other, we encourage one another; we make sure we are all safe and most of all we get fit and have FUN together!
Don’t forget to RUNBACK!
MKLR Coaching Team