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

 

Trail Intervals

The aim of these intervals sessions is to build confidence in running on various surfaces that we experience during trail running. The intervals will also help build strength and stability, as well as developing the necessary skills to run up (and down) hills.

 

25 April

Warm up around service road

Stratford Park trail route circuit – mixed length circuits around the Stratford Park trail route and back field

Build confidence running on different surfaces. Less about speed, more about technique

Terrain: loose mud, roots and grass

 

2 May

Gentle warm up run up Callowell into the field near Whiteshill Church

Whiteshill grass triangle

2 mins efforts with 45 sec walking recovery around the triangle (slight uphill, downhill and flat)

Effort intervals – speed and confidence

Terrain: stone and grass

 

9 May

Warm up run to bottom of Callowell

Callowell long hill ‘pyramid’ intervals

Fast runners will do two long runs to the top; Steadier runners will go as far as gate into  field

Maintaining pace on different long hill intervals, with recovery runs back down

Terrain: stone

 

16 May

Staged run to Rodborough Fort

Faster runners will do:

Spillmans Pitch x 2; Up to Albert; Up to Fort; Triangle around Fort

Steadier runners will do:

Up to Albert; Up to Fort

Different length hill intervals, focus on form and keeping pace

Terrain: mix road and grass

 

23 May

Warm up run to:

Ruscombe Brook / Humphries End repeats

Various hill repeats (up and down intervals)

Effort intervals – speed

Terrain: grass

 

30 May

Warm up run to:

Hawkwood reverse intervals

Faster runners to do steady run to top with fast run down

Steadier runners to do steady run to hydrant and fast run down

Repeats

Focus on form running downhill

Terrain: road and stone

 

6 June

Warm up run followed by:

Staged hills to Ocker Hill

Group will be split Faster and Steadier

Maintaining pace on different length hill intervals

Terrain: grass

 

13 June

Meet on Selsley Common

Warm up run around Common

Followed by split hill intervals for Faster and Steadier groups

Effort intervals

Terrain: grass and loose mud

 

Fast Group Interval Plan

2nd May – 200/400/800/1600×2/800/400/200 (Stratford Court)

9th May – 1600×1 800×2 400×4 200×8 (Stratford Park)

16th May – Hill reps (Selsley field)

23rd May – Staggered efforts to Rodborough Fort plus the 3 fort paths

30th May – 800m reps in the field near Whiteshill

6th June – Woods ‘efforts’ plus sting in the tail hill reps Stratford park woods and field

13th June – Staggered hill efforts up to Randwick Park plus loops of the park

20th June – 400m reps Stratford Court or park

27th June – 200m reps Stratford Court or park

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