8 week plan

Our 8 week plan is written by our coaching team to improve running technique, endurance and speed.

All sessions are coached and begin at Three Hills Sports Park at 6.30pm.

Tuesday 2 July – Thursday 22 August

Tuesday 2 July400 metres x4
at 10K race pace.
200 metres x8
at 5K race pace.
(Endurance group x10)
Thursday 4 July600 metres x6
Tuesday 9 JulyNo training session: Summer Relay #5
Thursday 11 July100m, 200m, 300m, 400m, 500m x4
(Endurance group x5)
Tuesday 16 JulySummer Handicap
Thursday 18 July300 metres x10
(Endurance group x12)
Tuesday 23 JulyHill training
Thursday 25 JulyPaarlauf
Tuesday 30 JulyBeep test
Thursday 1 August400 metres x9 (at 5k race pace)
Tuesday 6 August200 metres x14
(Endurance group x16)
Thursday 8 AugustMountain run
Tuesday 13 August400m, 800m, 1200m, 1600m
Thursday 18 August 400 metres, 200 metres x4
(Endurance group x5)
Tuesday 20 AugustHill training
Thursday 22 August1200m, 800m, 400m
200 metres x6

Session types

Summer handicap

The summer handicap is one of our Grand-Prix events.

Runners should meet at Hythe and Saltwood Sailing Club at 6:30pm. The route will be briefed before the race begins.

A handicap race sees each runner given an individual start time with the fastest runners starting last.

Runners will be timed manually against their own start time with positions determined based on individual time, not finish position.

Hill training

Always a firm favourite amongst our runners; hill training takes place on Radnor Cliff, Sandgate.

Runners will meet at Three Hills Sports Park as usual.


Paarlauf is a continuous relay involving two runners. (Paarlauf is german for ‘pairs’).

Two runners will run around a track in opposite directions: one running fast and the other running easy.

When they meet, they swap pace.
The fast runner begins their slow recovery jog and the easy runner begins their sprint.

This continues for a pre-set amount of time.

Beep test

The beep test is a short exercise to measure fitness and aerobic capacity.

Runners continually shuttle-run 10 metres from line to line before a timed beep: The time between beeps gets progressively shorter as the test goes on.

Once the runner can no longer reach the line before a beep they are ‘out’ and are given a score between 1 and 21, depending on how far they have progresses.

Read The Beep Test, A Comprehensive Guide from 5-a-side.com

Mountain run

The mountain run is not as scary as it sounds! It’s a social run from Three Hills Sports Park to Summerhouse Hill, and back.

Runners will set off in groups with the aim of reaching the summit to admire the view at the same time.

The social run group may take a different route to the summit.

Winter 9 mile

The winter 9 is a hilly long run that should be tackled just below race pace.

Runners will meet at Three Hills Sports Park as usual.