8 week plan

Winter training update

Until further notice, training will begin at the slightly earlier time of 6:40pm and is held off-site.
Continue to meet at Three Hills Sports Park for briefing, warmed-up and ready to run.

Lockers are available for £1 (refundable) inside the club house.

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

Speed session

Tuesday 2 November Pyramid reps

1, 2, 3, 4, 5, 4, 3, 2, 1 minute(s)

All 1 minute recoveries
Thursday 4 November2 minutes x10
1 minute recoveries
Tuesday 9 November1 minute x10
1 minute recoveries
1 minute x10
30 second recoveries
Thursday 11 NovemberHill training
Tuesday 16 November90 seconds x15
30 second recoveries
Thursday 18 November4 minutes, 2 minutes x3
1 minute recoveries
Tuesday 23 NovemberWinter handicap #2
Thursday 25 November3 minutes x6
1 minute recoveries
Tuesday 30 November3 minutes, 2 minutes, 1 minute x3
1 minute recoveries
Thursday 2 DecemberWinter 9
Tuesday 7 DecemberParlaauf
Thursday 9 December5 minutes x5
1 minute recoveries
Tuesday 14 December5 kilometre fartlek
Thursday 16 DecemberHill training
Tuesday 21 DecemberWinter handicap #3
Thursday 23 DecemberChristmas lights run

Route and details To Be Confirmed


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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