Coached Sessions

This section provides details about sessions organised by the club for club members that provide structured training to support running and fitness improvement.

View our coaching tips here >>

Autumn 2020 – Starts Saturday Oct 17th 2020 @ 9:30am at: SGS Berkeley Green UTC

The format of these sessions will be the same each week:
– warm up
– Drills
– Intervals
– Cool Down

NOTE: 

  • Please use the RunTogether Web page or App to book sessions as limited numbers. Any problems booking sessions please email: dursleyrunningclub@gmail.com with Subject: “Structured Sessions”
  • Meet location is: SGS Berkeley Green UTC
  • Suitable for all abilities.
  • Each session block will be 4 weeks.
  • Please do not attend if you have Coronavirus symptoms; new/continuous cough, fever or change/loss of taste/smell.

Training Sessions

BLOCK 1 – FARTLEK. This first block is a fartlek based approach, choose a pace for “fast intervals” thats faster than 400meter pace from pace table below.

WEEK 1 – Oct 17thWeek 1 Intervals
x3
20 sec buildup/20 sec fast/40 sec easy
40 sec buildup/40 sec fast/20 sec easy
60 sec buildup /60 sec fast / 60 sec easy
Approx 18 minutes total
WEEK 2 – Oct 24thWeek 2 Intervals
x3
15 sec buildup / 15 sec fast / 45 sec easy
30 sec buildup / 30 sec fast / 30 sec easy
45 sec buildup / 45 sec fast / 15 sec easy
60 sec buildup / 60 sec fast / 60 sec easy
Approx 18 minutes total
WEEK 3 – Oct 31thWeek 3 Intervals
x3
30 sec fast / 60 sec easy
60 sec fast / 30 sec easy
90 sec fast / 90 sec easy
Approx 20 minutes total
WEEK 4 – Nov 7thWeek 4 Intervals
x3
30 sec fast / 30 sec easy
60 sec fast / 60 sec easy
90 sec fast / 90 sec easy
120 sec fast / 120 sec easy
Approx 30 minutes total

Paces for specifc distances based on 5K Time…

Current 5kLong TempoMid TempoShort Tempo1000m800m600m400mEasy
0:17:006:156:005:453:072:281:501:127:52
0:18:006:356:206:053:192:381:571:177:52
0:19:006:546:396:243:312:472:051:227:52
0:20:007:136:586:433:432:572:121:278:15
0:21:007:337:187:033:553:072:191:318:38
0:22:007:527:377:224:083:162:261:369:01
0:23:008:117:567:414:203:262:341:419:24
0:24:008:308:158:004:323:362:411:469:47
0:25:008:508:358:204:443:452:481:5110:10
0:26:009:098:548:394:563:552:551:5610:32
0:27:009:289:138:585:084:053:032:0010:54
0:28:009:489:339:185:204:143:102:0511:17
0:29:0010:079:529:375:324:243:172:1011:39
0:30:0010:2510:119:565:444:343:242:1512:00
0:31:0010:4610:3110:165:564:433:312:2012:22
0:32:0011:0510:5010:356:084:533:392:2412:44
0:33:0011:2411:0910:546:205:033:462:2913:05
0:34:0011:4411:2911:146:325:123:532:3413:26
0:35:0012:0311:4811:336:445:224:002:3913:47
0:36:0012:2212:0711:526:575:324:082:4414:08