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 28 March90 seconds x4
90 second recoveries
60 seconds x6
60 second recoveries
30 seconds x6
30 second recoveries
Thursday 30 March3 minutes x6
1 minute recoveries
Tuesday 4 April2 minutes x10
1 minute recoveries
Thursday 6 AprilFartlek
Tuesday 11 AprilHill training
Thursday 13 April400 metres, 200 metres x5
(x6 for endurance group)
200 metre recoveries
Tuesday 18 April1 mile x3
(x4 for endurance group)
1 minute recoveries

This session will take place on The Leas.
Meet at club as usual
Thursday 20 April800 metres x3
200 metre recoveries
100 metres x6
(x8 for endurance group)
100 metre recoveries
Tuesday 25 April300 metres x10
100 metre recoveries
Thursday 27 April400 metres x8
1 minute standing recoveries
Tuesday 2 MayHill training
Thursday 4 May1 minute x10
1 minute recoveries
1 minute x10
30 second recoveries

This session will take place on The Leas, due to Three Hills being closed for local elections.
Meet outside The Grand Hotel. Time To be confirmed.
Tuesday 9 May200 metres x14
(x16 for endurance group)
200 metre recoveries
Thursday 11 May800 metres at 5 kilometre race pace
400 metre recovery
300 metres x3
100 metre recoveries
200 metres x3
100 metre recoveries
Tuesday 16 MayFolkestone Summer Relay trial run
Thursday 18 May1600 metres x3
200 metre 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.

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