8 week plan

From Thursday 27 June, Thursday night training returns including the social run.

Learn how training will run, and what you need to do before coming along.
Training during coronavirus

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

Speed session

Tuesday 18 May90 seconds x15
30 second recoveries
Tuesday 25 May4 minutes, 2 minutes x3
1 minute recoveries
Thursday 27 May1 kilometre x5
1 minute recoveries

A social run is also available
Tuesday 1 June3 minutes x3
2 minutes x3
1 minute x3

1 minute recoveries
Thursday 3 June400 metres x8
1 minute standing recoveries

A social run is also available
Tuesday 8 June2 minutes x10
1 minute recovery
Thursday 10 June800 metres x4
200 metre recoveries

A social run is also available
Tuesday 15 June300 metres x10 (x12 for endurance group)
100 metre recoveries
Thursday 17 June1 mile x3 (approximately 4 laps)
1 minute standing recoveries

A social run is also available
Tuesday 22 June200 metres x14
200 metre recoveries
Thursday 24 June600 metres x5
200 metre recoveries

A social run is also available
Tuesday 29 June400 metres x4 at 10K race pace
100 metre recoveries


200 metres x8 at 5K race pace
200 metre recoveries
Thursday 1 JulyMountain run

There will not be a social run this session.

Don’t panic, it’s not actually a mountain!
Tuesday 6 July400 metres x8 (x10 for endurance group)
1 minute standing recoveries
Thursday 8 July1200 metres x4
200 metre recoveries

A social run is also available


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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