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
| Date | Session |
|---|---|
| Tuesday 16 August | Hill training |
| Thursday 18 August | Pyramid: 200, 400, 800, 1200, 800, 400, 200 metres 200 metre recoveries |
| Tuesday 23 August | 600 metres, 200 metres x4 200 metre recoveries |
| Thursday 25 August | 1600 metres, 1200 metres, 800 metres, 400 metres, 200 metres 200 metre recoveries |
| Tuesday 30 August | 400 metres x8 1 minute standing recoveries |
| Thursday 1 September | 1600 metres, 400 metres then 1600 metres, 200 metres 200 metre recoveries |
| Tuesday 6 September | Don Thompson Mile |
| Thursday 8 September | 800 metres, 400 metres x3 200 metre recoveries |
| Tuesday 13 September | 200 metres x14 (x16 for endurance group) 200 metre recoveries |
| Thursday 15 September | 400 metres, 200 metres x5 (x6 for endurance group) 200 metre recoveries |
| Tuesday 20 September | Hill training |
| Thursday 22 September | 1200 metres x3 (x4 for endurance group) 200 metre recoveries |
| Tuesday 27 September | 300 metres x10 100 metre recoveries |
| Thursday 29 September | 1600 metres x3 200 metre recoveries |
| Tuesday 4 October | 800 metres x3 200 metre recoveries then 100 metres x6 (x8 for endurance group) 100 metre recoveries |
| Thursday 6 October | 800 metres at 5K race pace 400 metre recovery then 300 metres x6 at 90% effort (x8 for endurance group) 100 metre recoveries |
Reference
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.
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.