8 week plan

Full training is back, with no pre-registration required, from Tuesday 20 July.

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

Speed session

DateSession
Tuesday 13 July 600 metres, 200 metres x4
200 metre recoveries
Thursday 15 JulyMountain run
Tuesday 20 July300 metres x10 (x12 for endurance group)
100 metre recoveries
Thursday 22 July1200 metres x4
200 metre recoveries
Tuesday 27 July400 metres x4
200 metre recoveries
then
200 metres x8
200 metre recoveries
Thursday 29 JulyHill training
Tuesday 3 August200 metres x14
200 metre recoveries
Thursday 5 August1600 metres (or 1 mile) x3 (x4 for endurance group)
1 minute standing recoveries
Tuesday 10 August400 metres, 200 metres x6
200 metre recoveries
Thursday 12 August800 metres, 200 metres x4
200 metre recoveries
Tuesday 17 August800 metres x4 (x5 for endurance group)
200 metre recoveries
Thursday 19 August1600 metres, 1200 metres, 800 metres, 400 metres
200 metre recoveries
Tuesday 24 AugustSummer handicap

Details to follow
Thursday 26 AugustiHill training
Tuesday 31 August1200 metres, 800 metres, 400 metres
200 metre recoveries
then
200 metres x6 (x8 for endurance group)
200 metre recoveries
Thursday 2 September1600, 1200 metres, 800 metres, 400 metres, 200 metres
200 metre recoveries

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.

Winter 9 route description


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.



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