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
| Date | Session |
|---|---|
| Tuesday 28 March | 90 seconds x4 90 second recoveries then 60 seconds x6 60 second recoveries then 30 seconds x6 30 second recoveries |
| Thursday 30 March | 3 minutes x6 1 minute recoveries |
| Tuesday 4 April | 2 minutes x10 1 minute recoveries |
| Thursday 6 April | Fartlek |
| Tuesday 11 April | Hill training |
| Thursday 13 April | 400 metres, 200 metres x5 (x6 for endurance group) 200 metre recoveries |
| Tuesday 18 April | 1 mile x3 (x4 for endurance group) 1 minute recoveries This session will take place on The Leas. Meet at club as usual |
| Thursday 20 April | 800 metres x3 200 metre recoveries then 100 metres x6 (x8 for endurance group) 100 metre recoveries |
| Tuesday 25 April | 300 metres x10 100 metre recoveries |
| Thursday 27 April | 400 metres x8 1 minute standing recoveries |
| Tuesday 2 May | Hill training |
| Thursday 4 May | 1 minute x10 1 minute recoveries then 1 minute x10 30 second recoveries This session will take place on The Leas, due to Three Hills being closed for local elections. Meet outside The Grand Hotel. Time To be confirmed. |
| Tuesday 9 May | 200 metres x14 (x16 for endurance group) 200 metre recoveries |
| Thursday 11 May | 800 metres at 5 kilometre race pace 400 metre recovery then 300 metres x3 100 metre recoveries then 200 metres x3 100 metre recoveries |
| Tuesday 16 May | Folkestone Summer Relay trial run |
| Thursday 18 May | 1600 metres x3 200 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.
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.