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.
Next 8 Week Block for Steady and Medium runners – Speed & Form
Week 1 – October 12th
Folly Lane ( Similar to the Bisley Road climb)
A climb to the very top of Folly Lane where you will meet a T – Junction.
As we do with Bisley Road there will be a fast downhill run down towards Stroud and back in along the Slad Road. Focus on the downhill form, looking ahead and remaining upright.
Week 2 – October 19th
Cainscross Road – 6 mins * 4
Cainscross Road 6 min sprints with strides for the last 10 seconds of each split when fatigued.
Focus on shoulders back and pushing when tired. 2-minute rest between.
6 mins * 4 in total + warm up and cool down from the roundabout.
Week 3 – October 26th
Strava Polava, loop * 2 or 3
A loop similar to Beards Lane however there are 2 key efforts which are Strava segments, which you should pick up the pace for and see if you can do them faster each time.
The loop is from Tesco through the car park, the track to Cainscross Road and then back along the cinema.
Most should manage 2 loops but some will manage 3. The rest should be through the Tesco car park whilst being very careful of cars.
The 2 push segments are the track by Tesco and then from the Hill to Beeches Green which are both on Strava.
Week 4 – November 2nd
2 or 3 peaks of Stroud.
Split into 2 groups of similar abilities
Peak 1. Up to the top of Uplands, down the hill is the recovery so take this as easy as needed.
Peak 2. From the bottom of Uplands up to the police station. Again resting on the downhill down to
Peak 3. Fast runners or those who want a longer run. Up to the Albert and downhill easy.
Week 5 – November 9th
Thrupp Lane speed work
The short version of Thrupp Lane but done as an interval. 5 min efforts with 1.5 mins rest between.
Week 6 – November 16th
Cainscross to B&Q
Down from the Cainscross roundabout and back up to B&Q, rest until you are ready to go again. Speed and focus on the downhill with a steady effort on the hill back up. Repeat back the other way.
2 sets of there and back expected with a half version to the bottom only if anybody wants to add more or deduct some.
Week 7 – November 23rd
Beards Lane Circuit
2 or 3 * the Beards lane circuit, walking or jogging recovery up Beards Lane
Week 8 – November 30th
Whiteshill Hill Pyramid
A hill pyramid through the back lanes of Whiteshill .
Point 1 up the footpath, point 2 to the top of Maple Drive and point 3 to the top point which is Whiteshill church.
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 |