8 week plan

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

These are the sessions we ran in our training sessions.

Speed session

DateSession
Tuesday 16 AugustHill training
Thursday 18 AugustPyramid: 200, 400, 800, 1200, 800, 400, 200 metres
200 metre recoveries
Tuesday 23 August600 metres, 200 metres x4
200 metre recoveries
Thursday 25 August1600 metres, 1200 metres, 800 metres, 400 metres, 200 metres
200 metre recoveries
Tuesday 30 August400 metres x8
1 minute standing recoveries
Thursday 1 September1600 metres, 400 metres
then
1600 metres, 200 metres

200 metre recoveries
Tuesday 6 SeptemberDon Thompson Mile
Thursday 8 September800 metres, 400 metres x3
200 metre recoveries
Tuesday 13 September200 metres x14
(x16 for endurance group)
200 metre recoveries
Thursday 15 September400 metres, 200 metres x5
(x6 for endurance group)
200 metre recoveries
Tuesday 20 SeptemberHill training
Thursday 22 September1200 metres x3
(x4 for endurance group)
200 metre recoveries
Tuesday 27 September300 metres x10
100 metre recoveries
Thursday 29 September1600 metres x3
200 metre recoveries
Tuesday 4 October800 metres x3
200 metre recoveries
then
100 metres x6
(x8 for endurance group)
100 metre recoveries
Thursday 6 October800 metres at 5K race pace
400 metre recovery
then
300 metres x6 at 90% effort
(x8 for endurance group)
100 metre recoveries

Reference

Mountain run

Our annual group run to, and up, Summerhouse Hill (143.9m) in Beachborough. Come prepared for trails, a few stiles and the odd cow-pat.

Mountain run route description


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.

Winter 9 route description


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.


Parlaauf

Parlaauf is a continuous relay involving two runners. (Parlaauf 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.



Was this page helpful?