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 the year. Below is the plan for the next couple of months.

Steady / Medium Interval Plan

10K improvement plan for steady and medium runners
Key points to build into your personal training programme
Make the programme as varied as possible, so that you are using your body in lots of ways: this reduces the risk of over-use and therefore injury. It should also be more fun.
So, try to:
  • Run three times a week: 1 x intervals, 1 x tempo (moderate to hard effort) , 1 x long slow
  • Cross train twice a week: 1 x strength training plus 1 of pilates, yoga, cycling, swimming
  • Walk (briskly) whenever you can, for at least 30 minutes
Intervals:
Week 1, 28 May – Stratford Court
5 minutes active stretches
5 minutes slow warm up run
5 x 3 minutes hard running, flat
with 4 x 3 minute recovery runs
5 minutes cool down run
3 minutes static stretches
Week 2, 4 June – Dudbridge cycle track
5 minutes active stretches
5 minutes slow warm up run
3 or 4 x 1 km hard running, flat, 2 min recovery
5 minutes cool down run
3 minutes static stretches
(predicting 5 and 10 K times)
Week 3, 11 June – Stratford Court
5 minutes active stretches
5 minutes slow warm up run
4 x 5 minutes hard running, flat
with 3 x 3 minute recovery runs
5 minutes cool down run
3 minutes static stretches
Week 4, 18 June – Folly Lane
5 minutes active stretches
5 minutes slow warm up run
4 x 5 minutes hard running, hills
with 3 x 3 minute recovery runs
5 minutes slow cool down run
3 minutes static stretches
Week 5, 25 June – Beard’s Lane circuit
5 minutes active stretches
5 minutes slow warm up run
3 x 7 minutes hard running, flat
with 3 x 2 minute recovery runs
5 minutes slow cool down run
3 minutes static stretches
Week 6, 2 July – Callowell
5 minutes active stretches
5 minutes slow warm up run
3 x 7 minutes hard running, hills
with 3 x 2 minute recovery runs
5 minutes slow cool down run
3 minutes static stretches
Week 7, 9 July – Dudbridge Cycle Track
5 minutes active stretches
5 minutes slow warm up run
2 x 9 minutes hard running, flat
with 4 minute recovery run
5 minutes slow cool down run
3 minutes static stretches
Week 8, 16 July – Canal
5 minutes active stretches
5 minutes slow warm up run
5 K time trial
5 minutes slow cool down run
3 minutes static stretches
(predicting 10 K time)

 

Fast Group Interval Plan

4/6/24
Tree pyramid session, Stratford Park field

11/6/23
Stratford Park wood loops, trail technical speed session

18/6/24
Staggered hills up to Randwick plus laps of the park

25/6/24
200m reps, Stratford Court

2/7/24
Rodborough Fort hill session

9/7/24
2 min field  hill reps from the end of the Ebley Bypass up towards Selsley

16/7/24
Hill pyramid up to Ruscombe Lane

23/7/24
Hawkwood hill  pyramid

30/7/24
800m reps , Clockhouse to Dudbridge cycle track

Nikki Fowles coaches the fast group: all queries about this group to Nikki please, social@cotswoldallrunners.club

Steady and Medium Training Plan 2024

BLOCK WEEK DATE TRAINING FOCUS
1 1 02/01 Marathon
2 09/01 Marathon
3 16/01 Marathon
4 23/01 Marathon
5 30/01 Marathon
6 06/02 Marathon
7 13/02 Marathon
8 20/02 Marathon
9 27/02 Marathon
10 05/03 Marathon
11 12/03 Marathon
12 19/03 Marathon
13 26/03 Marathon
2 1 02/04 Trail running
2 09/04 Trail running
3 16/04 Trail running
4 23/04 Trail running
5 30/04 Trail running
6 07/05 Trail running
7 14/05 Trail running
8 21/05 Trail running
3 1 28/05 10 K
2 0406 10 K
3 11/06 10 K

 

BLOCK WEEK DATE TRAINING FOCUS
  4 18/06 10 K
5 25/06 10 K
6 0207 10 K
7 09/07 10 K
8 16/07 10 K
4 1 23/07 Half Marathon
2 30/07 Half Marathon
3 06/08 Half Marathon
4 13/08 Half Marathon
5 20/08 Half Marathon
6 27/08 Half Marathon
7 03/09 Half Marathon
8 10/09 Half Marathon
5 1 17/09 5 K, form & speed
2 24/09 5 K, form & speed
3 01/10 5 K, form & speed
4 08/10 5 K, form & speed
5 15/10 5 K, form & speed
6 22/10 5 K, form & speed
7 29/10 5 K, form & speed
8 05/11 5 K, form & speed 5K
6 1 12/11 Fun and fartlek
2 19/11 Fun and fartlek
3 26/11 Fun and fartlek
4 03/12 Fun and fartlek
5 10/12 Fun and fartlek
6 17/12 Jingle Mingle
24/12 No session
31/12 No session