8 week plan

Training is back from 13 April 2021!

Learn how training will run, and what you need to do before coming along.
Training during coronavirus

Our 8 week plan is written by our head-coach to improve running technique, endurance and speed.

It includes two sessions per week:

Speed session

Tuesday 23 March90 seconds x15
30 second recoveries
Tuesday 30 March2 minutes x 10
1 minute recoveries
Tuesday 6 April3, 2, 1 minute(s) x3
1 minute recoveries
Tuesday 13 April1 minute x10
1 minute recoveries
1 minute x10
30 second recoveries
Tuesday 20 April3 minutes x6
1 minute recoveries
Tuesday 27 AprilPyramid
1, 2, 3, 4, 5, 4, 3, 2, 1 minute(s)
1 minute recoveries
Tuesday 4 MayParlaauf
20 minutes continuous
Tuesday 11 May90 seconds x4
90 second recoveries
60 seconds x6
60 second recoveries
30 seconds x6
30 second recoveries

Base session

To develop endurance and strength in the right areas, base sessions are a challenge that can be repeated week-after-week to gauge progress and measure goals.

Select from:

Don’t forget to warm-up and cool down to bookend each session.


Hill training

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

Hill training route description

Winter 9 mile

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

Winter 9 route description


Fartlek is Swedish for ‘speed-play’.

It is an unstructured form of interval training with continuous movement.

“Unlike tempo and interval work, fartlek is unstructured and alternates between moderate to hard efforts with easy efforts throughout. After a warm-up, you play with speed by running at faster efforts for short periods of time (to that tree, to the sign) followed by easy-effort running to recover. The goal is to keep it free-flowing so you’re untethered to the watch or a plan, and to run at harder efforts but not a specific pace.”

From Runners World: What is the difference between fartlek, tempo, and interval runs.


Parlaauf is a continuous relay involving two runners. (Parlaauf 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.


“These workouts start at a comfortable speed, gradually get faster, and wrap up at marathon, threshold, or even interval pace. This kind of acceleration offers your body an opportunity to warm up, helps develop your sense of pacing, and trains you to hold onto your speed–even when you’re slightly tired.”

From Runners World – Fast forward your pace.

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