8 week plan

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

These are the sessions we ran in our training sessions.

Speed session

Tuesday 7 November200 metres x 14
(x 16 for endurance group)
200 metre recoveries
Thursday 9 November600 metres x 5
200 metre recoveries
100 metre sprints/strides x 4
(x 6 for endurance group)
100 metre recoveries
Tuesday 14 NovemberHill training
Thursday 16 November400 metres x8
(x 10 endurance)
1 minute standing recoveries
Tuesday 21 NovemberWinter Handicap #2
Thursday 23 November400 metres, 200 metres x 5
(x 6 for endurance group)
200 metre recoveries
Tuesday 28 NovemberPyramid (all units in metres)
200, 400, 800, 1200, 800, 400, 200
200 metre recoveries
Thursday 30 November1 mile x 3
200 metre recoveries
Tuesday 5 December300 metres x 10
(x 12 for endurance group)
100 metre recoveries
Thursday 7 December1200 metres x 4
200 metre recoveries
Tuesday 12 DecemberHill training
Thursday 14 December800 metres x 3
200 metre recoveries
70 metre sprints/strides x 6 (x 8 endurance)
Tuesday 19 December Winter Handicap #3
Thursday 21 DecemberChristmas Lights Run
Tuesday 26 Decemberno club
Thursday 28 Decemberno club


Mountain run

Our annual group run to, and up, Summerhouse Hill (143.9m) in Beachborough. Come prepared for trails, a few stiles and the odd cow-pat.

Mountain run route description

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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