Run Club

We have a weekly trail run on Thursdays at 06:30.
We have 7 different routes we use that offer stunning views, varied terrain and multiple distances to cater for all abilities.
If you use Strava join our club BOF Strava Club and also join our Facebook Running Group
Run Club - Trail Run
06:30 Thursday 24th April

Stanmer Bluebell Run

Meet at Ditchling Beacon car park

Here are the 2 routes:

Run Club - Trail Run
06:30 Thursday 1st May
Southwick Hill

Meet on Downsway BN42 4WF

The route is 10.5 km up to the South Downs Way then down back to the start point.


Run Club - Trail Run
06:30 Thursday 17th April
Wonderful Wodingdean loop

Meet at the car park on Falmer Road. https://w3w.co/star.wordplay.health

Here are the 3 anti-clockwise routes:
Run Club - Trail Run
06:30 Thursday 10th April
Westdene Windmill - Devils Dyke
 
Meet at the Hilltop cafe BN1 5LF
 
There are 2 clockwise distances: 
out and back to Devils Dyke.
Run Club - Trail Run
06:30 Thursday 3rd April
Dyke - Edburton

Meet at Devils Dyke Pub BN1 8YJ.
 
There are 3 distances:
Run Club - Trail Run
06:30 Thursday 27th March
Stanmer Park Loop
 
Meet on Ditchling Road 
 
The route is 7.7km but there will be an opportunity to extend it.
https://www.strava.com/routes/3104530253773306112

The forecast is mist & fog so we are heading into the woods for a change.
Run Club - Trail Run
06:30 Thursday 20th March
Westdene Windmill - Devils Dyke
 
Meet at the Hilltop cafe BN1 5LF
 
There are 2 clockwise distances: 
out and back to Devils Dyke.
Run Club - Trail Run
06:30 Thursday 13th March

Stanmer Park North Run
Meet at Ditchling Beacon car park.
This a great run through the woods and trails of Stanmer Park:
There are 3 clockwise routes:
Run Club - Trail Run
06:30 Thursday  6th March
Wonderful Woodingdean loop

Meet at the car park on Falmer Road BN2 6NT
Here are the 3 clockwise routes:
Run Club - Trail Run
06:30 Thursday 27th February
The Chattri Run

Meet at the Braypool Lane roundabout BN1 8YF:  https://w3w.co/worker.edgy.storms
 
Here are the 3 routes:
Clockwise loops:
11.4km 
Run Club - Trail Run
06:30 Thursday 20th February
Dyke - New Timber Loop - Saddlescombe

Meet at Devils Dyke Pub BN1 8YJ.

There are 3 distances:
Run Club - Trail Run
06:30 Thursday 13th February
Westdene Windmill - Devils Dyke
 
Meet at the Hilltop cafe BN1 5LF
 
There are 2 clockwise distances: 
out and back to Devils Dyke.
Run Club - Trail Run
06:30 Thursday 6th February
River Adur Run
Meet at the Amsterdam BN43 5WQ
There are 3 distances:
Thursday Run Club - Intervals
06:30 Thursday 30th January
The Stairway to Heaven/Hell

Meet in Preston Park in the main car park by the velodrome

This session will consist 15mins on these magnificent steps and then 15mins on the velodrome doing short sprint and running strength drills.

Enjoy! ❤️💛💚
Thursday Run Club - Intervals
06:30 Thursday 16th January
The Stairway to Heaven
 
Meet on Madeira Drive by Yellowave BN2 1ED

After a thorough warm up we will attacking The Steps & Ramp.
Enjoy! ❤️💛💚
Run Club - Trail Run
06:30 Thursday 9th January
Truleigh Hill
 
Meet at the Devils Dyke Pub BN1 8YJ
 
This route is out and back along the South Downs Way so you can go as far as you like:
Run Club - Intervals
Thursday 2nd January 06:30
Meet at The King Alfred car park BN3 2WW
500m Paarlauf/Intervals

Run 500m then rest for the same amount of time as the run took.
Run with a partner and complete 250m out and back then rest while they run.
Run at 3km pace, hard and fast!

Repeat for 30-40 mins.

Enjoy! 💚💛❤️
Run Club -  Interval Training 
06:30 Thursday 12th December

The Accelerator:
Using the lampposts along the seafront (60m apart):
Jog - 2
Run - 2
Fast - 2
You can also use your GPS watch and set the intervals to 180m. 
Repeat for 30-40 mins 
 
Enjoy! ❤️💛💚
Run Club - Trail Run
06:30 Thursday 28th November
Westdene Windmill - Devils Dyke
 
Meet at the Hilltop cafe BN1 5LF
 
There are 2 clockwise distances: 
out and back to Devils Dyke.
Run Club - Interval Training 
Thursday 21st November 06:30
Meet at The King Alfred car park

2 for 1 Intervals:

After a good warm up run: 
Run hard for 2 mins - Jog for  1 min.
For an easier option:
Jog for 2 mins - Run hard for 1 min
 
Repeat for 30-40 mins
 
Enjoy! 💚💛❤️
Thursday Run Club - Intervals
06:30 Thursday 14th November
The Stairway to Heaven
 
Meet on Madeira Drive by Yellowave BN2 1ED

After a thorough warm up we will attacking The Steps & Ramp.
Enjoy! ❤️💛💚
Run Club - Trail Run
Thursday 7th November 06:30

The Chattri Run
Meet at the Braypool Lane BN1 8YF:  https://w3w.co/worker.edgy.storms

There are the 3 routes:
Anti-clockwise:
Run Club - Interval Training 
06:30 Thursday 17th October
Meet at King Alfred car park

It's Only 5 km!

After a good warm up run: 
800 m x 2 - 2 mins recovery
600 m x 3- 90 sec recovery
400 m x 4 - 1 min recovery

Either rest or gentle recovery jog
Use your GPS watch for measuring the distances

Enjoy! 
Run Club - Trail Run
06:30 Thursday 10th October
Stanmer Park North Run

Meet at Ditchling Beacon car park.

This a great run through the woods and trails of Stanmer Park:
There are 3 routes:
Low Tide Run
06:20 Thursday 19th September
Hove Seafront

Meet at King Alfred car park BN3 2WW
The low tide beach run is one of our favourite events. Bring family, friends and dogs.
Low tide is at 06:40 so there will be lots of sand to run on.
Out & back to Shoreham Harbour Wall is 9.6 km but you can just run for as long as you want!
This is a free event and anyone can take part.
Run Club - Interval Training 
Thursday 29th August 06:30
Meet at King Alfred car park
 
It's Only 5.4 km!

After a good warm up run hard & fast: 
800 m - 1 min recovery
600 m - 1 min recovery
400 m - 1 min recovery
Rest for 2 mins then repeat.
Complete 2-3 sets.

Either rest or gentle recovery jog.
Use your GPS watch for measuring the distances.

Enjoy! 
Run Club - Trail Run

06:30 Thursday 8th August
 
The Sunflower Run
Meet at the Woodingdean car Park on Drove Avenue & Falmer Road BN2 6NT
This is a chance to see the spectacular Sunflower fields.
There 2 routes:
Run Club - Speed Intervals
06:30 Thursday 25th July 
Hove Seafront

Meet at King Alfred car park BN3 2WW
We will be working on speed intervals using the lampposts, which are 60m apart, as markers to accelerate through 240m distances.

The first part will be the Bronco Test.
This a brilliant workout to improve your CV fitness and out & out speed. I know its horrible but it really does work. 😁
Run Club - Trail Run
Thursday 18th July 06;30 
The Chattri Run

Meet at the Braypool Lane roundabout BN1 8YF:  https://w3w.co/worker.edgy.storms
 
Here are the 3 routes:
Clockwise loops:
11.4km 
Run Club - Speed Intervals
06:30 Thursday  27th June 
Hove Seafront

Meet at King Alfred car park BN3 2WW
We will be working on speed intervals involving short distances and short rest. 10 x 100m repeats
The first part will be the Bronco Test.
This a brilliant workout to improve your CV fitness and out & out speed. I know its horrible but it really does work. 😁
Run Club - Trail Run
06:30 Thursday 21st June

River Adur Run

Meet at the Amasterdam BN43 5WQ
There are 3 distances:
Low Tide Run
06:20 Tuesday 9th May
Hove Seafront

Meet at King Alfred car park BN3 2WW
The low tide beach run is one of our favourite events. Bring family, friends and dogs.
Low tide is at 06:42 and it is a Spring Tide so there will be lots of sand to run on.
Out & back to Shoreham Harbour Wall is 9.6 km but you can just run for as long as you want!
This is a free event and anyone can take part.
Run Club - Speed Intervals
06:30 Thursday 2nd May 
Hove Seafront

Meet at King Alfred car park BN3 2WW
We will be working on speed intervals involving short distances and short rest.
The first part will be the Bronco Test.
This a brilliant workout to improve your CV fitness and out & out speed.
Run Club - Trail Run
06:30 Thursday 25th April
Stanmer Park Bluebell Run

Meet at Ditchling Beacon car park.
This a great run through the woods and trails and bluebells in Stanmer Park.
There are 3 routes:
Low Tide Run
18:00 Tuesday 9th April
Hove Seafront

Meet at King Alfred car park BN3 2WW
The low tide beach run is one of our favourite events. Bring family, friends and dogs.
Low tide is at 18:42 and it is a Spring Tide so there will be lots of sand to run on.
Out & back to Shoreham Harbour Wall is 9.6 km but you can just run for as long as you want!
This is a free event and anyone can take part.
Low Tide Run
06:30 Thursday 14th March
Hove Seafront

Meet at King Alfred car park BN3 2WW
The low tide beach run is one of our favourite events. Bring family, friends and dogs.
Low tide is at 06:54 so there will be lots of sand to run on.
Out & back to Shoreham Harbour Wall is 9 km but you can just run for as long as you want!
This is a free event and anyone can take part.
Run Club - Trail Run
06:30 Thursday 7th March

Woolstonbury Wobbler
Meet in Pyecombe BN45 7ED
2 great routes through woodland and Downland.
The 6.6km route is the easier of the 2 https://www.strava.com/routes/3119736900344236250
The 7.3km route is a real challenge with 3 very cheeky hills

For more distance do 2 laps of either route. 
Run Club - Intervals
06:30  Thursday 23rd February
Hill Sprints

Meet at Hove Park .
We will be doing The Seesaw with 2 or 3 hills with 90 secs - 2 mins rest after each set.

Enjoy! ❤️💛💚
Run Club - Intervals
Thursday 15th February 06:30

The Hamster Wheel
Meet at Preston Park  

Run the 600m loop.
Rest for the same amount of time as your run.
Repeat as many times as possible in 30mins
Run fast & hard - 3km pace
If you don't like running bring a bike. Cycle hard for 2 laps easy for 1. 
Run Club - Trail Run
06:30 Thursday 5th October

The Stanmer Run
Meet on Ditchling Road BN1 8ZB 

There are 3 clockwise  routes:

Run Club - Trail Run
06:30 Thursday 27th July
River Adur Run

Meet on the west side of the River Adur by the footbridge.
There are 3 distances:
Run Club - Interval Training 
Week 10th - 16th July

It's Only 5 km!

After a good warm up run: 
1 km x 1 - 2 mins recovery
750 m x 2 - 90 sec recovery
500 m x 3 - 1 min recovery
250 m x 4 - 30 sec recovery

Either rest or gentle recovery jog
Use your GPS watch for measuring the distances

Enjoy! 
Run Club - Intervals
Week 19th - 25th June
The Pyramid:

Run easy for 1 min - Run hard for 1 min,
Run easy pace for 2 mins - Run hard for 2 mins ....
Work up then down the other side of the inverted pyramid. 
There are 7 intervals to complete. 
Do the 4 mins interval once!

Enjoy! ❤️💛💚

Run Club - Interval Training
Week 12th - 18th June
Going Up & Down!

Work at your 3 - 5km pace.
Run 400m - rest for 1 min
Run 500m - rest for 90 secs
Run 600m - rest for 2 mins
Run 500m - rest for 90 secs
Run 400m - rest for 1 min
Repeat for 30-40 mins 
 
Enjoy! ❤️💛💚
Run Club - Trail Run
06:30 Thursday 8th June
Dyke - Edburton

Meet at Devils Dyke Pub BN1 8YJ.

There are 3 distances:
Low Tide Run
Friday 21st April 06:30
Hove Seafront

Meet at King Alfred car park BN3 2WW
The low tide beach run is one of our favourite events. Bring family, friends and dogs.
Low tide is at 06:54 so there will be lots of sand to run on.
Out & back to Shoreham Harbour Wall is 9 km but you can just run for as long as you want!
This is a free event and anyone can take part.
Thursday Run Club - Trail Run
06:30 Thursday 16th March
Stanmer Park & South Downs

Meet at Ditchling Beacon car park.
There are 3 routes:


BOF Sunday Run - Rodmell
Sunday 5th March 11:00

Meet at The Abergavenny Arms, BN7 3EZ

There are 3 distances:
Please book a table if you would like to eat, the roasts are delicious!
BOF Walking & Running Club - Plumpton
09:00 Sunday 22nd January

Meet at The Half Moon pub BN7 3AF

The Walk will start at 09:00 and the run will start at 11:00.
The walk will be up to 3 hours long and the run 1 hour. Both are for all abilities and family and friends are always welcome.
Please book a table if you would like to eat, the roasts are delicious!
Run Club - Trail Run
09:30 - Boxing Day Run

Meet at Hove Park 

A chance to escape the Outlaws and work off some Christmas Dinner!
There are 3 routes:
Run Club - Trail Run
06:30 Thursday 27th October
River Adur Run

Meet on the west side of the River Adur by the footbridge.
There are 3 distances:
Run Club - Intervals
06:30 Tuesday 30th August
600m Paarlauf - Partner Relay
 
Working in pairs - one person runs 300m out & back while the other rests. 
A longer distance than normal to keep changing our training, just imagine 1 & 1/2 laps of an athletics track.
 
Enjoy! ❤️💛💚
Low Tide Run
Monday 15th August 08:00
Hove Seafront
 
Meet at King Alfred car park BN3 2WW
The low tide beach run is one of our favourite events. Bring family, friends and dogs.
Low tide is at 08:24 so there will be lots of sand to run on.
Out & back to Shoreham Harbour Wall is 9 km but you can just run for as long as you want!
This is a free event and anyone can take part.
Sunday Trail Run  
09:30 Sunday 12th June
Firle Beacon

Meet at Firle Beacon car park BN8 6LR: https://w3w.co/cheering.binder.generally 

This stunning run is brilliant, there are 2 options:
Out & back up to 11km https://www.strava.com/routes/2903634727468281086 which is relatively flat as you run along the top of the escarpment.
Or a 9km loop https://www.strava.com/routes/2903634166483251820 which includes a 4 km climb.
Bring family, friends and dogs. 
Run Club - Trail Run
06:30 Tuesday 31st May
The Pig Farm  
 
Meet at the on Shoreham Road BN44 3TU
Here are the 2 routes:
Low Tide Beach Run
06:30 Tuesday 17th May
The Beach Run
 
Meet at King Alfred car park BN3 2WW
The low tide beach run is one of our favourite events. Bring friends and dogs (They love it too)
Low tide is at 06:42 so there will be lots of sand to run on.
Just run for as long as you want!
Beginners Night Run
18:00 Wednesday 23rd March
South Downs National Park

Meet at Shepherd & Dog pub in Fulking BN5 9LU

Grab your trail shoes and torches for another BOF adventure with our own running Guru Dave. The route will be approximately 7 km it will include some reverse inclines and laughs.
Low Tide Beach Run
06:45 Monday 21st March
The Beach

Meet on at The Bandstand BN1 2PQ
The low tide beach run is one of our favourite events. Bring friends and dogs (They love it too)
Low tide is at 07:09 so there will be lots of sand to run on.
Just run for as long as you want!
Sunday Trail Run
09:30 Sunday 20th March
Mount Caburn

Meet on New Road, Ringmer BN8 5UH
This will be a group run with the faster runners completing additional distance as we make our way around this stunning route.
Bring family, friends and dogs.
Meet on New Road near Glyndebourne https://w3w.co/briefing.escalated.mixing
Run Club - Trail Run
06:30 Tuesday 15th March
Stanmer Park North Run

Meet at Ditchling Beacon car park.

This a great run through the woods and trails of Stanmer Park:
There are 3 routes:
Sunday Trail Run  
09:30 Sunday 27th February 
Chanctonbury Ring

Meet at Chanctonbury Ring car park BN44 3DR

We have 3 distances for this spectacular run:
Bring family, friends and dogs.
Run Club - Interval Training 
06:30 Thursday 24th February
Hove Park Threesaw

After a good warm up run: 
Complete 3 hill sprints using the hills in the middle of the park. 
Rest for up to a maximum of 2 mins.

Enjoy! 
Run Club - Trail Run
09:30 Sunday 26th December
BOF Boxing Day Run
 
Meet at the Hilltop cafe BN1 5LF
These are the anti-clockwise routes with nice coffee at the end. 
11 km route:
7.8 km route:
and for those that require more distance 13.5 km route:
out and back to Devils Dyke. 8.7km https://www.strava.com/routes/2793921796938061302
Tuesday Run Club - Trail Run

06:30 Tuesday 2nd November

The Stanmer Down Triangle

Meet at Ditchling Beacon car park
 
This is a new route!
This run should be in daylight but bring your torches just in case.
There are 3 distances:
Run Club - Trail Run

06:30 Tuesday 19th October

Ditchling Beacon West loop - Clockwise

Meet at Ditchling Beacon car park
There are 2 routes:
Run Club - Trail Run

06:30 Tuesday 12th October

Saddlescombe - New Timber - Dyke Loop

Meet at the third car park on Devils Dyke Road.
What3words Meeting point - https://w3w.co/minds.quench.hats
There are 2 routes:
low Tide Beach Run

Friday 8th  October 06:30  
Meet at The Bandstand 
The low tide beach run is one of our favourite events. Bring friends and dogs (They love it too)
Low tide is at 07:08  so there will be lots of sand to run on.
You don't need to be a racing snake to take part, just come along and work at your own pace for as long as you like. 
 
    Run Club - Trail Run

    06:30 Tuesday 7th September
     
    The Sunflower Run
    Meet at the Woodingdean car Park on Drove Avenue & Falmer Road BN2 6NT
    This is a chance to see the spectacular Sunflower fields.
    There 2 routes:
    Seven Sisters Run Special

    Sunday 15th August 09:00 

    Meet at the Seven Sisters  car park BN25 4AD at Cuckmere Haven.

    This brilliant run starts with a flat 1 km warm up alongside the Cuckmere River. You then head up and over as many of the rolling hills, known as the Seven Sisters as you can. The full route is 11 km but you can run, jog or walk as much of it as you like as it is an out and back route.
    Run Club - Trail Run

    06:30 Tuesday 6th July

    Ditchling Beacon West loop - Anti Clockwise

    Meet at Ditchling Beacon car park
    There are 2 routes:
    Thursday Run Club - Beach Run

    07:00 Thursday 29th April

    The Beach Run

    Meet at The Meeting Place cafe on Hove Lawns.  
    The low tide beach run is one of our favourite events. Bring friends and dogs (They love it too)
    Low tide is at 07:33 but it is a really low tide so there will be lots of sand to run on.
    You don't need to be a racing snake to take part, just come along and work at your own pace for as long as you like. 
    These really are a monthly highlight for all of us! 
      Tuesday Run Club - Trail Run

      06:30 Tuesday 27th April 

      Ditchling Beacon Stanmer Park Loop.

      Start at The Dirtchling Beacon car park and either run this awesome 9km loop clockwise in and around Stanmer Park:  
      or do the out and back route along the South Downs Way:
      Tuesday Run Club - Off Road Run

      06:30 Tuesday 30th March

      The Beach Run

      Meet at The Meeting Place cafe on Hove Lawns.  
      They are back!
      The low tide beach run is one of our favourite events. Bring friends and dogs (They love it too)
      Low tide is at 07:14 but it is a really low tide so there will be lots of sand to run on.
      You don't need to be a racing snake to take part, just come along and work at your own pace for as long as you like. 
      These really are a monthly highlight for all of us! 
        The Off Road Run Club - Tuesday

        Lockdown 3 - Week 5

        This weeks Off Road Run Club: 
        Westdene Windmill Devils Dyke
        Start at Hilltop Cafe BN15LF.
        Here are the routes:
        Everywhere is a bit muddy at the moment so get out and enjoy it!
        Run Club Interval Training - Thursday

        Lockdown 3 - Week 3

        This weeks Interval Training workout:
        Run Like the Wind!
        Its going to be a bit windy (from the WSW) tomorrow so I thought this would be a good one to do on the seafront. 
        Jog 1 km west (into the wind) then turn and run back hard and fast.
        Repeat 3-4 times.

        Enjoy! ❤️💛💚
        Run Club Interval Training - Thursday

        Lockdown 3 - Week 1

        The Cardio Blaster!
        After a good 10 minute warm up:
        3 mins at 90-95 % Effort or HR
        3 mins slow jog/active recovery
        Repeat 4-5 times
        This is a great interval training workout that blasts calories, improves fitness and running speed in a short space of time!
        By the time you do the third and fourth this will be tough! Remember your running technique tips: Run tall, lead with the chest and relax your shoulders. 

        Enjoy! ❤️💛💚
        The Off Road Run Club - Tuesday

        Lockdown 3 - Week 1

        We are back to non-group running during National Lockdown 3 restrictions. You can still run with people form your household or support bubble or one other person from another household.

        Start at the old clubhouse and finish on the 18th green on the other side of the clubhouse. 
        Here is the route
        and here
        and here
        The Warm Up

        We have put together a standardised warm up for you.
        We will do this 9 minute warm up before each live online training session.
        You should do this before any of the other online sessions we have created for you and if you can get out to the park or seafront you can do the jumping jacks, heel flicks and knee raises on the move.
        The warm up is designed to be progressive so start easy and then speed up as you go through each section. 
        It is designed to fire up all major muscles group, get the heart rate up and have you physically and mental prepared for your session. 

        Enjoy! 💪👍💚💛❤️
        Run Specials

        Every month we hold a Sunday Run Special which is a free event for all runners and plodders who fancy a run, jog, hike across the Downs. These are open to all abilities and are dog and cake friendly.

        The next Run Special: The Seven Sisters
        Sunday 16th August 09:00 meet at the Seven Sisters  car park BN25 4AD at Cuckmere Haven.
        This brilliant run starts with a flat 1 km warm up alongside the Cuckmere River. You then head up and over as many of the rolling hills, known as the Seven Sisters as you can. The full route is 11 km but you can run, jog or walk as much of it as you like as it is an out and back route.

          Going Through the Gears

          For this run club every 200-250m change your pace from a Jog - Run - Fast Run - Sprint, repeat for 30 - 40 mins.
          To make this slightly easier Walk - Jog - Run - Run Fast.

          The maps, in the links below, give you a guide for Hove Park & Preston Park. If you are using the seafront use 3 or 4 lampposts as your markers.
          To make this slightly easier Walk - Jog - Run - Run Fast.

          Enjoy! 💪👍💚💛❤️
          Hove Park Preston park
          Negative Splits

          Do a thorough warm up then:
          Any distance you run try to do the first half easy then after halfway increase your speed gradually so you run the second half a lot faster than the first.


          Enjoy! 💪👍💚💛❤️