8 week plan

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

All sessions are coached and begin at Three Hills Sports Park at 6.30pm.

Each Thursday there is also a social run led by qualified coaches.

Tuesday 31 December – Thursday 20 February

Tuesday 31 DecemberNo session
Thursday 2 January10 x 2 minute intervals
1 minute recoveries
Tuesday 7 JanuaryHill training
Thursday 9 January15 x 90 second intervals
30 second recoveries
Tuesday 14 January8 x 400 metres (main group)
10 x 400 metres (endurance group)
1 minute recoveries
Thursday 16 JanuaryPyramid intervals:
1, 2, 3, 4, 5, 4, 3, 2, 1 minute reps
1 minute recoveries
Tuesday 21 JanuaryWinter Handicap #4
Thursday 23 January4 x 800 metres (main group)
5 x 800 metres (endurance group)
200 metre recoveries
Tuesday 28 January1,200 metres, 800 metres, 400 metres
6 x 200 metres (main group)
8 x 200 metres (endurance group)
Thursday 30 JanuaryFartlek training
Tuesday 4 FebruaryWinter 9
Thursday 6 February4 x 100, 200, 300, 400 metres (main group)
5 x 100, 200, 300, 400 metres (endurance group)
Tuesday 11 FebruaryHill training
Thursday 13 FebruaryParlaauf
Tuesday 18 FebruaryWinter handicap #5
Thursday 20 February14 x 200 metres (main group)
16 x 200 metres (endurance group)

Session types

Hill training

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

Runners will meet at Three Hills Sports Park as usual.

Winter 9 mile

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

Runners will meet at Three Hills Sports Park as usual.


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 warmup, 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: https://www.runnersworld.com/training/a20852351/whats-the-difference-between-fartlek-tempo-and-interval-runs/


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.

Beep test

The beep test is a short exercise to measure fitness and aerobic capacity.

Runners continually shuttle-run 10 metres from line to line before a timed beep: The time between beeps gets progressively shorter as the test goes on.

Once the runner can no longer reach the line before a beep they are ‘out’ and are given a score between 1 and 21, depending on how far they have progresses.

Read The Beep Test, A Comprehensive Guide from 5-a-side.com

Mountain run

The mountain run is not as scary as it sounds! It’s a social run from Three Hills Sports Park to Summerhouse Hill, and back.

Runners will set off in groups with the aim of reaching the summit to admire the view at the same time.

The social run group may take a different route to the summit.