From Thursday 27 June, Thursday night training returns including the social run.
Learn how training will run, and what you need to do before coming along.
Training during coronavirus
Our 8 week plan is written by our head-coach to improve running technique, endurance and speed.
Speed session
| Date | Session |
|---|---|
| Tuesday 18 May | 90 seconds x15 30 second recoveries |
| Tuesday 25 May | 4 minutes, 2 minutes x3 1 minute recoveries |
| Thursday 27 May | 1 kilometre x5 1 minute recoveries A social run is also available |
| Tuesday 1 June | 3 minutes x3 2 minutes x3 1 minute x3 1 minute recoveries |
| Thursday 3 June | 400 metres x8 1 minute standing recoveries A social run is also available |
| Tuesday 8 June | 2 minutes x10 1 minute recovery |
| Thursday 10 June | 800 metres x4 200 metre recoveries A social run is also available |
| Tuesday 15 June | 300 metres x10 (x12 for endurance group) 100 metre recoveries |
| Thursday 17 June | 1 mile x3 (approximately 4 laps) 1 minute standing recoveries A social run is also available |
| Tuesday 22 June | 200 metres x14 200 metre recoveries |
| Thursday 24 June | 600 metres x5 200 metre recoveries A social run is also available |
| Tuesday 29 June | 400 metres x4 at 10K race pace 100 metre recoveries then 200 metres x8 at 5K race pace 200 metre recoveries |
| Thursday 1 July | Mountain run There will not be a social run this session. Don’t panic, it’s not actually a mountain! |
| Tuesday 6 July | 400 metres x8 (x10 for endurance group) 1 minute standing recoveries |
| Thursday 8 July | 1200 metres x4 200 metre recoveries A social run is also available |
Reference
Mountain run
Our twice-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.