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
5k, form & speed training
This training block will focus on improving your speed on the shorter distance (5k) ahead of any 10k or (half) marathon training you may be doing in the new year. All sessions are fully inclusive with easier/harder options available depending on your level of fitness/enthusiasm!
17th October 200-400-600-400-200m Pyramid.
24th October Tempo 6-8 2 minute reps with 90 second recovery.
31st October “Up & Overs” Stratford park. Short hills, fast uphill, fast downhill in teams.
7th November Tempo pyramid: 1- 2- 3- 4- 3 -2- 1 minutes with 90 sec recovery.
14th November Service Road. Gradual hill session.
21st November Hilly tempo 6-8 2 minute reps with 90 second recovery.
28th November Folly Lane Hill rep pyramids.
5th December Hilly Tempo pyramid: 1- 2- 3- 4- 3 -2- 1 minutes with 90 sec recovery.
12th December 2 x 1 mile repeats.
19th December Jingle Mingle
Fast Group Interval Plan
Winter base fitness training
24th October Half mile (approx) reps. Stratford Park
31st October Undulating hill work. Tricorn House to B&Q session.
7th November Undulating hill work. Homebase to Golden Cross session.
14th November 4 x 1 mile reps (To Stonehouse & back).
21st November Service road, gradual hill session.
28th November Pyramid session on the triangle.
5th December Folly Lane hill reps.
12th December Various distance hill sprints (Bisley road etc).
19th December Jingle Mingle 
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 |