This page details the Tuesday and Thursday evening training sessions (for senior endurance runners) that are planned to take place over the next few weeks. If you wish to do the road runs you must wear a hi-vis top. Also listed are suggested weekend training runs. These assume you run four times a week and that you are training for distances of half-marathon or longer. Please consult coaches Mark Thomas or Paul King if you have any questions, or would like a personalised training plan.

18.02.27. Tues. / Track: 4-5 x (1600m @ 5km pace, 400m recovery (40s/lap slower)); OR
Road: The road runners should be doing Winter Route 12 (WEAR A HI-VIS TOP).
18.03.01. Thurs. / Track: 2 x (9 x 400m (60s recovery)) 3 minutes/1 lap jog recovery; OR,
Track: 3 x (1200m @ 10k pace, 1 lap jog recovery, 800m @ 5km pace, 1 lap jog recovery, 400m fast, 1 lap jog recovery); OR.
Road: The road runners should be doing Winter Route 14 (WEAR A HI-VIS TOP).
18.03.03. Sat. / Do a 5 km Parkrun followed by 5 km easy; OR
20 minutes picking up the pace every 5 minutes, 12 x 30s uphill sprints (shallow gradient) with jog down recoveries, 20 minutes easy-steady (65-75% max heart rate).
18.03.04. Sun. / Bath Half Marathon, AND/OR
Gloucester League Cross Country; OR
90-120 minutes marathon pace (HR 70-80% max) – take on gels.
18.03.06. Tues. / Track: 4 x (1600m @ 10km pace (200m jog recovery)), 4 x (400m fast (100m jog recovery)); OR
Road: 5 km Time Trial (WEAR A HI-VIS TOP); OR,
Road: The road runners should be doing Winter Route 15 (WEAR A HI-VIS TOP).
18.03.08. Thurs. / Track: 2 x (5 x 700m @ 5 km pace (100m jog recovery)) 3 minutes/1 lap jog recovery; OR,
Road: The road runners should be doing Winter Route 16 (WEAR A HI-VIS TOP).
18.03.10. Sat. / Do a 5 km Parkrun followed by 5 km easy; OR
10 x 1km @ 10km pace, 2 min jog recovery.
18.03.11. Sun. / 90-150 minutes easy (HR 60-70% max) drink water, no carbs.
18.03.13. Tues. / Track: 1600m @5km pace, 1 min recovery, 20 x 200m fast (30s recovery), 1600m @ 5km pace; OR,
Road: The road runners should be doing Winter Route 1 (WEAR A HI-VIS TOP).
18.03.15. Thurs. / Track: 1200m @ 5 km pace (60s recovery), 16 x (300m @ 3 km pace (or faster) (45s recovery)), 1200m @ 5 km pace; OR,
Track: 6-8 x 1600m @ 5 km pace (2 min recovery); OR,
Road: The road runners should be doing Winter Route 2 (WEAR A HI-VIS TOP).
18.03.17. Sat. / Do a 5 km Parkrun followed by 5 km easy; OR
10 x 40s (60s jog recovery), 5 x 2 minutes @ 3km pace (90s)
18.03.18. Sun. / 90-150 minutes easy (HR 60-70% max) drink water, no carbs.
18.03.20. Tues. / Marathon runners: Track: 8 x 1km @ 10km pace (200m jog recovery); OR,
Everyone else: Track: 1km @ 10km pace (1 min), 12 x 400m fast (200m jog), 1 km @ 10 km pace); OR,
Road: The road runners should be doing Winter Route 3 (WEAR A HI-VIS TOP).
18.03.22. Thurs. / Track: Pyramid: 100m, 200m, 300m, 400m, 500m, 600m, 700m, 800m, 800m, 700m, 600m, 500m, 400m, 300m, 200m, 100m, (15s recovery/100m); OR,
Track: 5-6 x 2000m @ 5 km pace (3 min recovery); OR,
Road: The road runners should be doing Winter Route 4 (WEAR A HI-VIS TOP).
18.03.24. Sat. / Do a 5 km Parkrun followed by 5 km easy; OR
8 x 1 mile @ 10km pace (2 min recovery)
18.03.25. Sun. / 90-150 minutes easy (HR 60-70% max) drink water, no carbs.
18.03.27. Tues. / Marathon runners: Track: 4 x 10 mins @10km-HM pace (3 min jog); OR
Everyone else: Track: 2 laps of 100m fast, 100m slow, 10 x 200m (100m jog), 3 x 1km @ 5 km pace (3 min jog), 2 x 120m sprint (walk back); OR,
Road: The road runners should be doing Winter Route 4 (WEAR A HI-VIS TOP).
18.03.29. Thurs. / Track: 2 x (16 x 200m (30s)) 3 minutes/1 lap jog recovery; OR,
Track: 6-8 x 1600m @ 5 km pace (2 min recovery); OR,
Road: The road runners should be doing either Winter Route 5or Summer Route 1 (WEAR A HI-VIS TOP).
18.03.31. Sat. / Do a 5 km Parkrun followed by 5 km easy; OR
5km fast, 5km easy, 2km fast
18.04.01. Sun. / 90-120 minutes marathon pace (HR 70-80% max) – take on gels.