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
3 January – Flattish interval pyramid (faster runners do more than steadier ones)
5 minute warm up run to Beeches Green end of Folly Lane
200 m to Junction. Wait 30 seconds. 200 m return. Wait 30 seconds. 200 m to junction. Wait 30 seconds.
400 m down to Slad Road, right to Merrywalks over footbridge and up to pedestrian lights. Recovery walk back to start.
600 m circuit. Back to start.
600 m circuit.
400 m to junction Slad Lane and Merrywalks.
200 m over footbridge and up to pedestrian lights. Recovery walk to Folly Lane.
200 m to junction. 30 secs recovery. 200 m back.
5 minute slow down run back to SP.
Static stretches
10 January – Hill pyramid, Service Road
5 minute warm up run to top of Service Road
250 m to bottom of service road. 30 seconds recovery.
500 m up and down. 1 minute recovery.
750 m up, down, up. 90 second recovery.
1000 m down, up, down, up. 2 minutes recovery.
750 m down, up, down. 90 second recovery.
500 m up and down.
250 m up.
5 minute slow down run
Static stretches
17 January – Beard’s Lane Circuit
7 minutes – slow run warm up to Beard’s Lane
2 or 3 x 1.5 km circuits, recovery over footbridge (depending on speed of runners)
7 minutes slow down run back to SP
Static stretches
24 January – Bisley Road/Old Bisley Road circuit
10 minutes – slow run to top of High Street
35 minutes – main effort 3.6 km circuit up Bisley Road and down Bisley Old Road to top of High Street, then slow run back to SP
Static stretches
31 January – Sprints and ABC, Stratford Park
7 minute warm up run to grass area near skate park
5 minutes ABC circuits ) x 3
5 minutes 100 metre sprints )
5 minute cool down run
Static stretches
7 February – 200, 300 & 500 m flat intervals, Dr Newton’s Way
7 minute warm up run to start of Dr Newton’s Way
6 x 200 m, 4 x 300 m, 2 x 500 m
7 minute cool down run back to SP
Static stretches
14 February – 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
21 February – 5 k time trial (hilly)
5 minute warm up run to Jubilee Gate
5 k route – Maypole roundabout, Cainscross roundabout, Sainsbury’s, Aldi, Golden Cross, Wallbridge, Long Ground, Tesco, Jubilee Gate,
Static stretches
Fast Group Interval Plan
10th January 800m (approx) reps along the cycle track from Clockhouse to Dudbridge
17th January 400m reps with diminishing recoveries
24th January Whiteshill hill pyramid reps
31st January Folly lane hill reps
7th February Various hill reps Bisley Road/top of town
14th February 1 or 2 mile reps (personal choice) (location tbc)
21st February 1 mile reps on grass at Victory Park. Possible a slightly longer session time wise than normal
28th February 800m reps (approx) undulating from Homebase to B & Q
7th March 400m reps
14th March 200m reps Stratford Court
21st March Spillmans Pitch and Fort hill session
28th March 1×1600/2×800/4×400/8×800 Stratford Park field
4th April Pyramid session -Stratford Park field
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 |