8 week plan

We are currently offering one coached training session per week.
Attendance is limited to senior, full members and pre-registration is required.

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

There is also a weekly core training program for runners to follow.

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. We offer one coached training session each week.

Tuesday 11 August1 minute x 10
1 minute recoveries
1 minute x 10
30 second recoveries
Thursday 13 AugustHill training
Tuesday 18 AugustFartlek
90 seconds x 2 / 90 second recoveries
60 seconds x 4 / 60 second recoveries
30 seconds x 4 / 60 second recoveries
15 seconds x 4 / 15 second recoveries

Register to attend training
Thursday 20 August6 mile progression
Tuesday 25 AugustPyramid
1, 2, 3, 4, 5, 4, 3, 2, 1 minute(s)
1 minute recoveries
Thursday 27 August6 mile tempo
Tuesday 1 SeptemberPaarlauf
Thursday 3 September1 kilometre x 5 (x 7 endurance group)
1 minute recoveries
Tuesday 8 September2 minutes x 10
1 minute recoveries
Thursday 10 September4 minutes, 2 minute x 3
1 minute recoveries
Tuesday 15 SeptemberPyramid
1, 2, 4, 8, 4, 2, 1 minute(s)
1 minute recoveries
Thursday 17 SeptemberHill training
Tuesday 22 September3, 2, 1 minute(s) x 3
1 minute recoveries
Thursday 24 September5 kilometre fartlek
Tuesday 29 September3 minutes x 3
2 minutes x 3
1 minute x 3
1 minute recoveries
Thursday 1 OctoberWinter 9

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

Catherine O’Connor – Lead coach


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.

The 3 kings

Comprising of 3 of Folkestone’s major hills (Remembrance, Hospital, and Hench), this 7.5 mile loop is definitely tough.


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.


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.


“A tempo run—also known as an anaerobic threshold or lactate-threshold run—is a pace about 25 to 30 seconds per mile slower than your current 5K race pace…”

From Runners World – What exactly is a tempo run?