7 Miles Steady Run (Thursday)

Thursday Night Run - 7PM

A steady/variable paced run, on roads and park paths around Newham. Members are told in advance which route will be undertaken and the course description is reiterated before the session begins. On the first Thursday of the month the distance is 7km, all other weeks it is 7 miles.

No one gets left behind.

The evening's ethos is very much the club motto - No one gets left behind. Members are strongly encouraged to wear their club colours to help foster team spirit and make it easier for the leader to manage the group. So that differing levels of ability can all run together, certain parts of each course are earmarked as faster sections. Those wanting a more pacey run will speed up and move away over these sections, turn around at a predesignated point, and speed back, to join on at the back of the group whilst they catch their breath before the next quicker pace effort. As each run covers a distance of 7 miles or 7 km and starts at 7pm, this run is affectionately known as the 7 at 7.


To ensure runners' safety and to maximise training benefits, we recommend that those attending Thursday night runs can already manage at least 6 miles at roughly 10.30 minutes a mile pace. For those not yet at this level, we encourage them to first come along to some Tuesday night speedwork training.

For the safety of all runners and to aid leaders whilst on the roads, we require members to wear High Viz clothing during the darker months. We also request that runners do not wear headphones whilst on club runs.

  • Thursday Runners