Intervals Schedule
Interval training takes place each Tuesday evening at 18.30 meeting by the Museum in the Park, in Stratford Park.
Scroll down to see the Fast interval plan and the full Steady / Medium plan for 2023. Below is the plan for the next couple of months.
Steady / Medium Interval Plan
Trail Intervals
The aim of these intervals sessions is to build confidence in running on various surfaces that we experience during trail running. The intervals will also help build strength and stability, as well as developing the necessary skills to run up (and down) hills.
25 April
Warm up around service road
Stratford Park trail route circuit – mixed length circuits around the Stratford Park trail route and back field
Build confidence running on different surfaces. Less about speed, more about technique
Terrain: loose mud, roots and grass
2 May
Gentle warm up run up Callowell into the field near Whiteshill Church
Whiteshill grass triangle
2 mins efforts with 45 sec walking recovery around the triangle (slight uphill, downhill and flat)
Effort intervals – speed and confidence
Terrain: stone and grass
9 May
Warm up run to bottom of Callowell
Callowell long hill ‘pyramid’ intervals
Fast runners will do two long runs to the top; Steadier runners will go as far as gate into field
Maintaining pace on different long hill intervals, with recovery runs back down
Terrain: stone
16 May
Staged run to Rodborough Fort
Faster runners will do:
Spillmans Pitch x 2; Up to Albert; Up to Fort; Triangle around Fort
Steadier runners will do:
Up to Albert; Up to Fort
Different length hill intervals, focus on form and keeping pace
Terrain: mix road and grass
23 May
Warm up run to:
Ruscombe Brook / Humphries End repeats
Various hill repeats (up and down intervals)
Effort intervals – speed
Terrain: grass
30 May
Warm up run to:
Hawkwood reverse intervals
Faster runners to do steady run to top with fast run down
Steadier runners to do steady run to hydrant and fast run down
Repeats
Focus on form running downhill
Terrain: road and stone
6 June
Warm up run followed by:
Staged hills to Ocker Hill
Group will be split Faster and Steadier
Maintaining pace on different length hill intervals
Terrain: grass
13 June
Meet on Selsley Common
Warm up run around Common
Followed by split hill intervals for Faster and Steadier groups
Effort intervals
Terrain: grass and loose mud
Fast Group Interval Plan
2nd May – 200/400/800/1600×2/800/400/200 (Stratford Court)
9th May – 1600×1 800×2 400×4 200×8 (Stratford Park)
16th May – Hill reps (Selsley field)
23rd May – Staggered efforts to Rodborough Fort plus the 3 fort paths
30th May – 800m reps in the field near Whiteshill
6th June – Woods ‘efforts’ plus sting in the tail hill reps Stratford park woods and field
13th June – Staggered hill efforts up to Randwick Park plus loops of the park
20th June – 400m reps Stratford Court or park
27th June – 200m reps Stratford Court or park
Nikki Fowles coaches the fast group: all queries about this group to Nikki please, social@cotswoldallrunners.club
Steady and Medium Training Plan 2023
| BLOCK | WEEK | DATE | TRAINING FOCUS | OTHER EVENTS |
| 1 | 1 | 03/01 | Marathon | |
| 2 | 10/01 | Marathon | ||
| 3 | 17/01 | Marathon | ||
| 4 | 24/01 | Marathon | ||
| 5 | 31/01 | Marathon | ||
| 6 | 07/02 | Marathon | ||
| 7 | 14/02 | Marathon | ||
| 8 | 21/02 | Marathon | ||
| 9 | 28/02 | Marathon | Minchinhampton 10K 5/3 | |
| 10 | 07/03 | Marathon | ||
| 11 | 14/03 | Marathon | ||
| 12 | 21/03 | Marathon | Clocks go forward 26/03 | |
| 13 | 28/03 | Marathon | ||
| 14 | 04/04 | Marathon | ||
| 2 | 1 | 11/04 | Trail running | |
| 2 | 18/04 | Trail running | 2023 London Marathon 23 April
Beginners week 1 |
|
| 3 | 25/04 | Trail running | Beginners week 2 | |
| 4 | 02/05 | Trail running | Beginners week 3 | |
| 5 | 9/05 | Trail running | Canal Festival 13/14 May
Beginners week 4 |
|
| 6 | 16/05 | Trail running | Beginners week 5 | |
| 7 | 23/05 | Trail running | Beginners week 6 | |
| 8 | 30/05 | Trail running | Beginners week 7; Stroud Beer Race, 7.2 miles 31/5 | |
| 3 | 1 | 06/06 | 10 K | Beginners week 8 |
| 2 | 13/06 | 10 K |
| BLOCK | WEEK | DATE | TRAINING FOCUS | COMMENTS |
| 3 | 20/06 | 10 K | ||
| 4 | 27/06 | 10 K | Cotswold Way Relay 1/7
Frampton 10 K 3/7 |
|
| 5 | 04/07 | 10 K | ||
| 6 | 11/07 | 10 K | ||
| 7 | 18/07 | 10 K | ||
| 8 | 26/507 | 10 K | ||
| 4 | 1 | 01/08 | Half Marathon | Standish Woodland Chase c 10 miles 7/8 |
| 2 | 08/08 | Half Marathon | ||
| 3 | 15/08 | Half Marathon | ||
| 4 | 22/08 | Half Marathon | ||
| 5 | 29/08 | Half Marathon | Woodchester Park c 8 miles 3/9 | |
| 6 | 05/09 | Half Marathon | ||
| 7 | 12/09 | Half Marathon | ||
| 8 | 19/09 | Half Marathon | ||
| 5 | 1 | 26/09 | 5 K, form & speed | |
| 2 | 03/10 | 5 K, form & speed | ||
| 3 | 10/10 | 5 K, form & speed | ||
| 4 | 17/10 | 5 K, form & speed | Stroud Half 22/10 | |
| 5 | 24/10 | 5 K, form & speed | Clocks go back 29 October | |
| 6 | 31/10 | 5 K, form & speed | ||
| 7 | 07/11 | 5 K, form & speed 5K | ||
| 8 | 14/11 | 5 K, form & speed | ||
| 6 | 1 | 21/11 | Fun and fartlek | |
| 2 | 28/11 | Fun and fartlek | ||
| 3 | 05/12 | Fun and fartlek | ||
| 4 | 12/12 | Fun and fartlek | ||
| 5 | 19/12 | Jingle Mingle | ||
| 26/12 | No session |