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 23rd June | Hills |
| Thursday 25th June | 600 metres x6/7 200 metre recoveries |
| Tuesday 30th June | Samphire Hoe Relay |
| Thursday 2nd July | 1600, 1200, 800, 600, 400, 200 metres 200 metre recoveries |
| Tuesday 7th July | 300 metres x10/12 100 metre recoveries |
| Thursday 9th July | 1600 metres x3 200 metre recoveries |
| Tuesday 14th July | Canterbury Relay |
| Thursday 16th July | 800 metres x5/6 200 metre recoveries |
| Tuesday 21st July | 200 metres x12/14 200 metre recoveries |
| Thursday 23rd July | 1 km x5/6 200 metre recoveries |
| Tuesday 28th July | Summer Handicap and Barbecue |
| Thursday 30th July | 1 mile x3 200 metre recoveries |
| Tuesday 4th August | Winter (Summer) 9 Miles Alternative track session tbc |
| Thursday 6th August | 1600 metres, 400 metres x4, 1600 metres 200 metre recoveries |
| Tuesday 11th August | 400 metres x10/12 1 minute standing recovery |
| Thursday 13th August | 400, 800, 1600, 800, 400 metres 200 metre recoveries |
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.