8 week plan

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

Speed session

Tuesday 7 September 200 metres x14
200 metre recoveries
Thursday 9 September800 metres x4 (x5 for endurance group)
200 metre recoveries
Tuesday 14 September400 metres x8
1 minute standing recoveries
Thursday 16 September1200 metres, 1200 metres, 400 metres, 400 metres x1
200 metre recoveries
Tuesday 21 September300 metres x10 (x12 for endurance group)
100 metre recoveries
Thursday 23 SeptemberHill training
Tuesday 28 September600 metres, 200 metres x4
200 metre recoveries
Thursday 30 September400 metres x8
100 metre recoveries

Coaches note: After repetition 4, do a full 400 metre recovery
Tuesday 5 October400 metres x4
200 metre recoveries
200 metres x8
200 metre recoveries
Thursday 7 October1600 metres, 1200 metres, 800 metres, 400 metres, 200 metres
200 metre recoveries
Tuesday 12 October400 metres, 600 metres, 800 metres, 800 metres, 600 metres, 400 metres
200 metre recoveries
Thursday 14 October1200 metres x3
200 metre recoveries
Tuesday 19 October400 metres, 200 metres x5 (x6 for endurance group)
200 metre recoveries
Thursday 21 October800 metres, 400 metres x3
200 metre recoveries
Tuesday 26 October100 x2, 200 x2, 300 x2, 400 x2, 300 x2, 200 x2, 100 x 2
100 metre recoveries
Thursday 28 OctoberHill training


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.

Winter 9 route description


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 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.


“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.

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