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 |