Intervals Schedule

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

The full 2021 plan is listed at the bottom of this page.

Below is a summary of the current Medium / Steady Intervals. If you would like a copy of the full plan you can download – Marathon and Ultra Intervals.

Intervals for Steady and Medium runners, 22 June – 5 October

The theme for these sixteen weeks is marathon and ultra running.

Each Tuesday’s session stands alone but can also be part of a personal training plan for anyone training for a marathon or ultra.  If anyone wants advice on a personal training plan, please ask Val.

 

Date Session Summary Location
22 June Circuit pyramids using hurdles and cones Stratford Park field
29 June 6 x 400m, 4 minute recovery Dudbridge cycle track
06 July Hill pyramids Hawkwood track
13 July 1.5 km tempo intervals Dudbridge and Nailsworth cycle tracks.
20 July Circuit pyramids using hurdles and cones Stratford Park field
27 July 6 x 600m, 400m recovery Callowell field
03 Aug Hill circuits x 5 or 6 Paganhill field
10 Aug 1 and 1.5 km tempo intervals Dudbridge Cycle Track, bypass to Ryeford and back along canal
17 Aug Circuit pyramids using hurdles and cones Stratford Park field
24 Aug 6 x 700m, 400m recovery Dudbridge cycle track
31 Aug Hill pyramids Hawkwood track
07 Sept 1.5km tempo intervals x 4 Dudbridge and Nailsworth cycle tracks
14 Sept Circuit pyramids using hurdles and cones Stratford Park field
21 Sept 6 x 800m, 4 mins recovery Dudbridge Cycle Track
28 Sept Hill circuits x 5 or 6 Paganhill field
05 Oct 1.5km tempo intervals x 4 Dudbridge and Nailsworth cycle tracks

Full 2021 Plan is detailed below:

BLOCK WEEK DATE TRAINING FOCUS
1 1 04/01 S/M: 5K and speed.
2 11/01 S/M: 5K and speed.
3 18/01 S/M: 5K and speed.
4 25/01 S/M: 5K and speed.
5 01/02 S/M: 5K and speed.
6 08/02 S/M: 5K and speed.
7 15/02 S/M: 5K and speed.
8 22/02 S/M: 5K and speed.
2 1 01/03 S/M: half marathon
2 08/03 S/M: half marathon
3 15/03 S/M: half marathon
4 22/03 S/M: half marathon
5 29/03 S/M: half marathon
6 05/04 S/M: half marathon
7 12/04 S/M: half marathon
8 19/04 S/M: half marathon
3 1 26/04 S/M: 10 K
2 03/05 S/M: 10 K
3 10/05 S/M: 10 K
4 17/05 S/M: 10 K
5 24/05 S/M: 10 K
6 31/05 S/M: 10 K
7 07/06 S/M: 10 K
8 14/06 S/M: 10 K

BLOCK WEEK DATE TRAINING FOCUS
4 1 21/06 Endurance (26.2 +ultra)
2 28/06 Endurance (26.2 + ultra)
3 05/07 Endurance (26.2 + ultra)
4 12/07 Endurance (26.2 + ultra)
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)
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
2 18/10 Form and speed
3 25/10 Form and speed
4 01/11 Form and speed
5 08/11 Form and speed
6 15/11 Form and speed
7 22/11 Form and speed
8 29/11 Form and speed
7 1 06/12 Fun and Fartlek
2 13/12 Fun and Fartlek
3 20/12 Fun and Fartlek
4 28/12 Fun and Fartlek