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.

 

21 June –  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

28 June –  Hill pyramid – Callowell
5 minutes – slow run warm up to bottom of Callowell track
30 minutes – 100m, first corner, second corner, third corner, Whiteshill lane (do as much as time and stamina allows)
10 minutes – slow cool down run and static stretches

5 July – 3 400 m flat – Museum & Stratford Court
5 minutes – slow run warm up to Stratford Court
30 minutes – main effort (400 m efforts at different paces, static recovery)
10 minutes – slow cool down and static stretches

12 July Val – Hill pyramid – Hawkwood
10 minutes – slow run warm up
25 minutes – 100m, 200m, 300m, 400m, 500m (do as much as time and stamina allow)
10 minutes – slow run back to Stratford park

19 July – Speed play and circuits – Stratford Park Back Field
5 minutes – slow run warm up to back field
30 minutes – main effort (detail to be worked out later)
10 minutes – slow cool down run and static stretches

26 July – 1 km efforts, Dudbridge Cycle Track
10 minutes – slow run to start of cycle track
25 minutes – main effort, 1 km intervals, static recovery
10 minutes – slow cool down and static stretches

2 August – 400 m flat – Museum & Stratford Court
10 minutes – active warm up
25 minutes – main effort
10 minutes – slow cool down and static stretches

9 August – 5 km time trial – Museum & Canal Towpath
10 minutes – active warm up to Lodgemore Mill bridge
30 minutes – main effort (there and back to top of Ryeford Double Lock)
10 minutes – slow cool down and static stretches

 

Steady and Medium Training Plan 2022

 

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

 

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