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