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 27th April | 400 metres x10/12 1 minute standing recoveries |
| Thursday 29th April | 1200 metres x4 200 metre recoveries |
| Tuesday 5th May | Folkestone Relay |
| Thursday 7th May | 200, 400, 600, 800, 800, 600, 400, 200 metres 200 metre recoveries |
| Tuesday 12th May | Hills |
| Thursday 14th May | 400, 200 metres x5/6 200 metre recoveries |
| Tuesday 19th May | Minnis Bay Relay |
| Thursday 21st May | 1 mile x3 200 metre recoveries |
| Tuesday 26th May | 200 metres x12/14 200 metre recoveries |
| Thursday 28th May | 600 metres x6/7 200 metre recoveries |
| Tuesday 2nd June | Betteshanger Relay |
| Thursday 4th June | 1 km x5/6 200 metre recoveries |
| Tuesday 9th June | 200, 300, 400 metres x5/6 Various recoveries |
| Thursday 11th June | 1600 metres x3 200 metre recoveries |
| Tuesday 16th June | Ashford Relay |
| Thursday 18th June | 800 metres x4/5 200 metre recoveries then 300 metres x4/5 100 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.