Coach Weekly Sessions

01/04/21, 1 min,2 min,4 min,8 min,4min,2min,1min. (1 min recovery after 1’s and 2’s, 2 minute recovery after 4’s and 8’s.

19/11/20 It’s Thursday again and time for the next week’s training session, so here goes……5 minutes, 2 minutes recovery, 1 minute, 1 minute recovery x 4 sets.This is a more endurance based speed session for you to enjoy. Have fun and stay safe all.

10/09/20 The session for you to do instead is a fartlek of 3 , 2 , 1 minutes with 1 minute jog or walked recovery in between. X 4 sets.

03/09/20 4 x 5 minutes with 2 minutes static recovery followed by 2 x 1 minute efforts at the end with 1 minute static recovery.

27/08/20 1, 2, 3, 4, 4, 3, 2, 1 minutes. 1 minute recovery on the 1’s and 2’s, 1.5 minutes recovery on the 3’s and 2 on the 4’s. We snuck a couple of cheeky little 30 second efforts in at the end after a 1 minute recovery with 30 seconds recovery after the first 30 effort.Enjoy!

06/08/20 Thursday Field session. 5,4,3,3,2,2,1,1 (2 minute static recovery for after the 5 & 4, 1 minute static recovery after the 3,2,1)

25/06/20 Time for your weekly session to be published:
4 x 3 minutes with 90 seconds recovery, 4 x 2 minutes with 60 seconds recovery and 4 x 1 minute with 60 seconds recovery. Recovery is static.

This week, you can do a lovely fartlek of 1, 2, 3, 4, 5, 4, 3 2, 1 minutes with 1 minute jog recovery on the 3’s, 2’s and 1’s and 2 minutes on the 4’s and 5’s.
Let us know you’ve done the session and how you got on.
Happy running!

27/05/20 This week, we would like you to find a lovely hill that’s not too steep and not too flat. ?
Ideally, the hill you use needs to allow you to be able to run as hard as you can (whilst maintaining the uphill pace for the whole session) for at least 45 seconds. If your lovely hill is longer than 45 seconds, you can do two distances up it: either all the way to the top and halfway up or say 1 minute effort and a 30 second effort up. Your recovery will be the easy jog back down to the bottom after each rep. The torture, I mean fun, will last approximately 30 minutes with you completing whatever hill rep you are on when the time is up.


Hello everyone, over the next week, you need to do 8 x 800m with 2 minutes static recovery or if you find it easier to programme your watch with times, 8 x 3 minutes with 2 minutes static recovery.