Parkrun 1st Half Challenge

Have you ever turned up to run a quick parkrun only for the wind to be blowing a gale? At Hastings, my local parkrun the wind is predominantly from the South West, which hits us hard at the turnaround point. So often it will feel easier to the halfway mark and then the minute you […]
12 x 200 Metres

As a coach I am a big fan of doing shorter distance interval training. Reps like 200 metres or 400 metres allow us to run at a pace that we just can’t achieve over the longer reps. If we want to improve our pace across distances like 5k, then at some stage in training we […]
20 x 30 Second Intervals

Sedlescombe Efforts

16 x 200 Metres

8 x 400 Metre Reps

4 x 1km

5 x 4 Mins

4 x 5 Minutes

6 x 400s & 200s

10 x 400 Metre Reps

20 x 1 Minute Reps

Ramp Up 4-3-2-1

20 x 200 Metres

10 x 2 Mins

4-3-2-1-30s

6 x 4 Mins

8 x 3 Mins

This is a simple but effective session to practice your 5k pace, or even dip under it. What we are looking for here is consistency in your splits, so don’t go off too fast and you’ll want to maintain the same pace throughout the session. The first rep might feel quite comfortable as we should […]
7 x 400s & 200s

200-400-800-1600-800-400-200

8 4s and 2s

5 x 1km

5k Time Trial

8 Mins & 60s

15 Mins & 5-4-3-2-1

8 x 2 Mins & 1 Mins

12 x 400 Metre Reps

8 x 400s & 200s

8-6-6-4-4

6 x 800 Metre Reps

4-6-8-6-4 Pyramid

24 x 200 Metres

3km-2km-1km

Track Ramp Up

parkrun

6 x 1km Reps (5k)

You can’t get a much more simple session than 1km reps!! This is a staple for any runner looking to improve your 5km time. For anyone who is experienced at this distance and looking to improve their time by a few seconds, adding in a 6th rep at the end can help. Confidence wise, knowing […]
HY Track Session

800s/400s/200s

10 x 400s & 200s

As a running coach I am a big fan of the shorter reps. When I first started my own training plans my focus was always on 5k pace. Sessions like 5 x 1km or 6 x 4 Mins. The problem was, because I was always running around my current 5k speed, I found it difficult […]
5 x 1 Mile Reps

8 x 800 Metre Reps

16 x 400 Metre Reps

Dover Intervals
