Our 8 week plan is written by our head-coach to improve running technique, endurance and speed.
These are the sessions we run in our training sessions.
| Date | Session |
|---|---|
| Tuesday 18th August | Mountain Run / Grade 28 |
| Thursday 20th August | 1600m (200m Recoveries) [3] |
| Tuesday 25th August | 300m (100m Recoveries) [10 – 12] |
| Thursday 27th August | 1200m (200m Recoveries) [4] |
| Tuesday 1st September | Don Thompson Mile |
| Thursday 3rd September | 1000m (200m Recoveries) [5 – 6] |
| Tuesday 8th September | 400m ➡️ 200m sets (200m Recoveries) [5 – 6] |
| Thursday 10th September | 1600m, 1200m, 800m, 400m, 200m (200m Recoveries) |
| Tuesday 15th September | Hills |
| Thursday 17th September | 600m (200m Recoveries) [6 – 7] |
| Tuesday 22rd September | 400m (200m Recoveries) [10 – 12] |
| Thursday 24th September | 1Mile Reps |
| Tuesday 29th September | 200m (200m Recoveries) [12 – 14] |
| Thursday 1st October | 1200m ➡️ 400m ➡️ 200m sets (200m Recoveries) [3] |
| Tuesday 6th October | 800m (200m Recoveries) [4 – 5] ➡️ 300m (100m Recoveries) [4 – 5] |
| Thursday 8th October | 800m (200m Recoveries) [5 – 6] |
Reference
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.
Mountain Run
A social but hilly annual run
Fartlek
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.
Paarlauf
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.
Progression
“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.