8 week plan

Following the UK Government’s current advice, all club training and social events are cancelled until further notice.

Please email contact@folkestonerunning.club with any questions.

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.

Current plan

Our coaches will continue to update the plan throughout the coronavirus (COVID-19) outbreak, as long as the UK Government continue to advise that solo outdoor exercise is advisable.

Runners are welcome to follow the plan by running solo, in their own time.,

Tuesday 17 MarchWinter 9
Thursday 19 March3,2,1 minute intervals x3
Tuesday 24 March1 kilometre x5
1 minute recoveries
Thursday 26 March6 mile progression
Tuesday 31 March3 minute intervals x6
1 minute recoveries
Thursday 2 April6 mile run at 10K race pace
Tuesday 7 AprilHills
Thursday 9 AprilPyramid
1, 2, 3, 4, 5, 4, 3, 2, 1 minute reps
1 minute recoveries
Tuesday 14 MarchWinter 9
Thursday 16 April90 second intervals x12
30 second recoveries

Don’t forget warm-up and cool down, and dynamics if you are being really good!

Catherine O’Connor – Lead coach

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.


“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.