Intervals Schedule

Interval training takes place each Tuesday evening at 18.30 meeting in Stratford Park.

The full 2022 plan for Steady and Medium Runners is listed at the bottom of this page.

Intervals for Endurance 2022 – Steady and Medium Intervals 45 minutes

 

16 August       Speed play and circuits – Stratford Park Back Field

5 minutes – slow run warm up to back field

10 minutes – 60 metre series of increasing speeds

10 minutes – circuits with ladder, hurdles, cones

10 minutes – in pairs, random sprints and recovery

10 minutes – slow cool down run and static stretches

 

23 August       5 km time trial

10 minutes – slow run warm up to Lodgemore Bridge

30 minutes – 5 km to top of Ryeford Locks and back

10 minutes – slow cool down run and static stretches

 

30 August       Hill Pyramid, Hawkwood

10 minutes – slow run warm up to Hawkwood track

25 minutes – main effort (100, 200, 300, 400, 500 m intervals – dp as much as time and stamina allow)

10 minutes – slow cool down run and static stretches

 

6 September      Varied flat intervals, Stratford Court

7 minutes – slow run warm up

30 minutes –200m, 400m, 600m (do as much as time and stamina allow)

10 minutes – slow run back to Stratford Park & static stretches

 

13 September (sunset 19:28)     Beards Lane Circuit

7 minutes – slow run warm up to Beards Lane/Stratford Road junction

30 minutes – 2 x 1.5 circuit, with 300 m recovery

10 minutes – slow cool down run and static stretches

 

20 September (sunset 18:56)        Bisley Road/Old Bisley Road circuit

10 minutes – slow run to top of High Street

30 minutes – main effort, 1 km intervals, static recovery

10 minutes – slow cool down and static stretches

 

27 September (sunset 18:56)        Museum

10 minutes slow run warm up

6 x 200m – museum to tennis court
4 x 300m – path junction to Tesco corner
2 x 400m – path junction to top of service road

Cool down run and stretch

 

4 October (sunset 18:40)       Stroud Town Centre circuits

10 minutes – active warm up to top of High Street

30 minutes – range of circuits around centre

10 minutes – slow cool down and static stretches

 

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

 

Steady and Medium Training Plan 2022

 

 

BLOCK WEEK DATE TRAINING FOCUS LEAD steady/med COMMENTS
1 1 04/01 Miscellaneous Sophie & Keith Val away until 19/01
2 11/01 ditto Sophie & Keith
3 18/01 ditto Sophie & Keith
4 25/01 ditto Sophie & Keith
5 01/02 Fun and fartlek Val + Reg
6 08/02 Fun and fartlek Val + Reg
2 1 15/02 10 K Reg
2 22/02 10 K Val + Reg
3 01/03 10 K Val + Reg EA Club Run session 1
4 08/03 10 K Val + Reg
5 15/03 10 K Reg + Val EA Club Run session 2
6 22/03 10 K Reg + Val BST 27/03
7 29/03 10 K Reg + Val
8 05/04 10 K Reg + Val EA Club Run session 3
Easter 1 12/04 Fun and fartlek Reg Val and Keith away
Easter 2 19/04 Fun and fartlek Reg Val and Keith away
3 1 26/04 Half marathon Reg//Keith Easter: GF 15/04, Easter Day 17/04. Easter Mon 18/04, Val away 12/04-27/04
2 03/05 Half marathon Reg//Keith
3 10/05 Half marathon Reg//Keith
4 17/05 Half marathon Reg//Keith Beginners 1 Val +
5 24/05 Half marathon Reg//Keith Beginners 2 Val +
6 31/05 Half marathon Reg//Keith Beginners 3 Val +
7 07/06 Half marathon Reg//Keith Beginners 4 Val +
8 14/06 Half marathon Reg//Keith Beginners 5 Val + Sophie?

 

BLOCK WEEK DATE TRAINING FOCUS LEAD steady/med COMMENTS
4 1 21/06 Endurance (26.2 +ultra) Tbc Beginners 6 Val +
  2 28/06 Endurance (26.2 +ultra)   Beginners 7 Val +
3 05/07 Endurance (26.2 +ultra) Beginners 8 Val +

Chase to the Sun

4 12/07 Endurance (26.2 + ultra) Frampton 10K 27/06
5 19/07 Endurance (26.2 + ultra)
6 26/07 Endurance (26.2 + ultra)
7 02/08 Endurance (26.2 + ultra)
8 09/08 Endurance (26.2 + ultra)
5 1 16/08 Endurance (26.2 + ultra) Tbc
2 23/08 Endurance (26.2 + ultra)
3 30/08 Endurance (26.2 + ultra)
4 06/09 Endurance (26.2 + ultra)
5 13/09 Endurance (26.2 + ultra)
6 20/09 Endurance (26.2 + ultra)
7 27/09 Endurance (26.2 + ultra)
8 04/10 Endurance (26.2 + ultra)
6 1 11/10 Form and speed – 5K Tbc London Marathon 02/10
2 18/10 Form and speed– 5K Ask members for ideas for block 7
3 25/10 Form and speed– 5K
4 01/11 Form and speed– 5K
5 08/11 Form and speed– 5K
6 15/11 Form and speed– 5K
7 22/11 Form and speed– 5K
8 29/11 Form and speed– 5K 5K time trial
7 1 06/12 Club choice Tbc
2 13/12 Club choice
3 20/12 Club choice
4 27/12 Club choice