Intervals Schedule

Intervals training takes place each Tuesday evening at 18.30 meeting in Stratford Park.

Steady Group Intervals Schedule

 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Week 1Rest2M easy, then 4 x 400m, with 400m or 3-min jog recoveries, then 2M easyRestRestRest2-2.5M easy, 2M faster, jog to finish2-3M easy
Week 2Rest2M easy, then 4 x 600m or 2 mins, with 400m or 3-min jog recoveries, then 2M easyRestRestRest15 mins easy, 15 mins fast but controlled, jog to finish3-4M easy
Week 3Rest2-2.5M easy, then 4 x 800m or 3 mins, with 400m or 3-4 min jog recoveries, then 2M easyRestRestRest30-40 mins relaxed, inc hills4-6M easy
Week 4Rest2M easy, then 8 x 400m or 70-80 secs, with 400m or 3-min recoveries, then 2M easyRestRestRest5M, first half at 70%, second at 85%5-7M easy
Week 5Rest2M easy, then 8 x 500m or 90-100 secs, with 400m or 3-min recoveries, then 2M easyRestRestRest35-45 mins fartlek with varied efforts and recoveries6-7M easy
Week 6Rest2-2.5M easy, then 5 x 800m or 3 mins, with 400m or 3-min jog recoveries, then 2-2.5M easyRestRestRest6-7.5M gradual acceleration in 2.5M segments, ie 70%-80%-90%7-8M easy
Week 7Rest2-3M easy, then 10 x 400m or 70-80 secs, then 400m or 2-3-min jog recoveries, then 2-3M easyRestRestRestWarm up, then 4 x 1M or 5.5-6min, with 3-4 min recoveries, then cool down7-9M easy
Week 8Rest2-3M easy, then 5-6x 500m or 90-100 secs, with 400m or 2-3 min jog recoveries, then 2-3M easyRest4-5M easyRestRestRACE

Fast Group Intervals Schedule

Date Location Activity  
01/09/2020 Stratford Park field Various distances speed endurance session 200/400/800/1600 x 2  
08/09/2020 Cashes Green playing field 400m reps  
15/09/2020 Callowell / Salmon Springs Hill pyramid  
22/09/2020 Stratford Court 200m reps  
29/09/2020 Clockhouse cycle track 800m reps  
06/10/2020 Rodborough fort via Spillmans Hill work  
13/10/2020 Victory Park 200/400/800/1600 pyramid session