Our 8 week plan is written by our head-coach to improve running technique, endurance and speed.
These are the sessions we run in our training sessions.
Speed session
| Date | Session |
|---|---|
| Tuesday April 30th | Relays trial |
| Thursday May 2nd | 1 mile reps x 3 200 metre recoveries |
| Tuesday May 7th | 400 metres x 10 (x12 endurance) with 1min standing recoveries |
| Thursday May 9th | 600 metres, 200 metres x 4 200 metre recoveries then strides x 4 (x 6 for endurance group) |
| Tuesday May 14th | 200 metres x 14 (x16 endurance) 200 metre recoveries |
| Thursday May 16th | 1200 metres x 4 200 metre recoveries |
| Tuesday May 21st | Folkestone Relay |
| Thursday May 23rd | 1600 x 3 with 200 metre recoveries |
| Tuesday May 28th | Hill training |
| Thursday May 30th | 200, 400, 800, 1200, 800, 600, 400, 200 metres with 200 metre recoveries |
| Tuesday June 4th | Minnis Bay Relay |
| Thursday June 6th | 800 metres x5 (x6 endurance) with 200 recoveries + Strides |
| Tuesday June 11th | 600 metres x 6 200 metre recoveries |
| Thursday June 13th | 300 metres x 10 (x12 endurance) 100 metre recoveries |
| Tuesday June 18th | 400 metres, 200 metres x 6 200 metres recoveries |
| Thursday June 20th | 1600 metres x 1, 400 metres x 4, 1600 metres x 1 200 metre recoveries |
Reference
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.
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.