Our 8 week plan is written by our head-coach to improve running technique, endurance and speed.
Speed session
| Date | Session |
|---|---|
| Tuesday 7 September | 200 metres x14 200 metre recoveries |
| Thursday 9 September | 800 metres x4 (x5 for endurance group) 200 metre recoveries |
| Tuesday 14 September | 400 metres x8 1 minute standing recoveries |
| Thursday 16 September | 1200 metres, 1200 metres, 400 metres, 400 metres x1 200 metre recoveries |
| Tuesday 21 September | 300 metres x10 (x12 for endurance group) 100 metre recoveries |
| Thursday 23 September | Hill training |
| Tuesday 28 September | 600 metres, 200 metres x4 200 metre recoveries |
| Thursday 30 September | 400 metres x8 100 metre recoveries Coaches note: After repetition 4, do a full 400 metre recovery |
| Tuesday 5 October | 400 metres x4 200 metre recoveries then 200 metres x8 200 metre recoveries |
| Thursday 7 October | 1600 metres, 1200 metres, 800 metres, 400 metres, 200 metres 200 metre recoveries |
| Tuesday 12 October | 400 metres, 600 metres, 800 metres, 800 metres, 600 metres, 400 metres 200 metre recoveries |
| Thursday 14 October | 1200 metres x3 200 metre recoveries |
| Tuesday 19 October | 400 metres, 200 metres x5 (x6 for endurance group) 200 metre recoveries |
| Thursday 21 October | 800 metres, 400 metres x3 200 metre recoveries |
| Tuesday 26 October | 100 x2, 200 x2, 300 x2, 400 x2, 300 x2, 200 x2, 100 x 2 100 metre recoveries |
| Thursday 28 October | Hill training |
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.
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.