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 21 JuneHill training
Thursday 23 June1200 metres x1, 400 metres x3, 1200 metres x1
200 metre recoveries
Tuesday 28 JuneSummer Relay #4 – Samphire Hoe
Thursday 30 June1600 metres, 1200 metres, 800 metres, 400 metres, 200 metres
200 metre recoveries
Tuesday 5 July300 metres x10
100 metre recoveries
Thursday 7 July600 metres, 200 metres x4
200 metre recoveries
Tuesday 12 JulySummer Relay #5 – Canterbury
Thursday 14 July400 metres, 200 metres x5
(x6 for endurance group)
200 metre recoveries
Tuesday 19 JulyHill training
Thursday 21 July800 metres x3
200 metre recoveries
100 metres x6
(x8 for endurance group)
100 metre recoveries
Tuesday 26 JulySummer Handicap
Thursday 28 July400 metres x8
1 minute standing recoveries
Tuesday 2 August 200 metres x14
(x16 for endurance group)
200 metre recoveries
Thursday 4 August800 metres, 400 metres x3
200 metre recoveries
Tuesday 9 AugustMountain run
Thursday 11 August1600 metres, 400 metres, 1600 metres, 200 metres
200 metre recoveries


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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