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 27 August – Thursday 17 October

DateSession
Tuesday 27 August400 metres x 4, at 10km race pace, with 200 metre recoveries
then
200 metres x 8 (x 10 for endurance group), at 5km race pace, with 200 metre recoveries
Thursday 29 August100 metres x 10 (x 12 for endurance group), with 100 metre recoveries
a 400 metre recovery, then
100 metres x 10 (x 12 for endurance group), with 100 metre recoveries
Tuesday 3 SeptemberNo training session – Don Thompson Mile
Thursday 5 September300 metres x 10 (x 12 for endurance group), with 100 metre recoveries
Tuesday 10 September400 metres x 8 (x10 for endurance group), with 1 minute standing-recoveries
Thursday 12 SeptemberBeep test
Tuesday 17 SeptemberHill training
Thursday 19 September1600, 1200, 800, 400 metres with 200 recoveries
Tuesday 24 September200 metres x 14 (x 16 for endurance group), with 200 metre recoveries
Thursday 26 September600 metres with 300 metre recovery, 300 metres with 200 metre recovery, x 4
Tuesday 1 October1 mile x 4 (x 5 for endurance group), with 1 minute recoverys
Thursday 3 October800 metres x 2, at easy pace
then
1,500 metres, at hard pace
then
800 metres, at easy pace
Tuesday 8 October400 metres, 600 metres, 800 metres x2, 600 metres, 400 metres, with 200 metre recoveries
Thursday 10 October 800 metres x4
Tuesday 15 OctoberHill training
Thursday 17 October400 metres, 200 metres x 5 (x 6 for endurance group), with 200 metre recoveries.

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.


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.


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.


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.