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

Tuesday 6 DecemberHill training
Thursday 8 DecemberFartlek
Tuesday 13 December2 minutes x10
1 minute recoveries
Thursday 15 December4 minutes, 2 minutes x3
1 minute recoveries
Tuesday 20 DecemberWinter Handicap #3
Thursday 22 DecemberChristmas light run
Tuesday 27 DecemberTo be confirmed
Thursday 29 DecemberTo be confirmed
Tuesday 3 JanuaryParlaauf
Thursday 5 January90 seconds x15
30 second recoveries
Tuesday 10 JanuaryHill training
Thursday 12 January1 minute x10
1 minute recoveries
1 minute x10
30 second recoveries
Tuesday 17 JanuaryWinter 9
Thursday 19 January3 minutes, 2 minutes, 1 minute x3
1 minute recoveries
Tuesday 24 JanuaryWinter handicap #4
Thursday 26 January90 seconds x4
90 second recoveries
60 seconds x6
60 second recoveries
30 seconds x6
30 second recoveries


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 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.

Was this page helpful?