DUMP RUNNERS CLUB
Running is so fun, I'd even run to the Dump
Running is so fun, I'd even run to the Dump
Our 8 week plan is written by our head-coach to improve running technique, endurance and speed.
| Date | Session |
|---|---|
| Tuesday 4 January | 3 minutes, 2 minutes, 1 minute x3 1 minute recoveries |
| Thursday 6 January | Hill training |
| Tuesday 11 January | 5 minutes x5 1 minute recoveries |
| Thursday 13 January | 90 seconds x15 30 second recoveries |
| Tuesday 18 January | Winter 9 |
| Thursday 20 January | 2 minutes x10 1 minute recoveries |
| Tuesday 25 January | Winter handicap #4 |
| Thursday 27 January | Fartlek |
| Tuesday 1 February | Pyramid 1, 2, 3, 4, 5, 4, 3, 2, 1 minutes 1 minute recoveries |
| Thursday 3 February | Hill training |
| Tuesday 8 February | 4 minutes, 2 minutes x3 1 minute recoveries |
| Thursday 10 February | Parlaauf |
| Tuesday 15 February | Winter handicap #5 |
| Thursday 17 February | 1, 2, 3 minutes x3 1 minute recoveries |
| Tuesday 22 February | 1 minute x10 1 minute recoveries then 1 minutes x10 30 second recoveries |
| Thursday 24 February | 1 kilometre x5 (endurance group x6) 1 minute recoveries |
Fartlek is Swedish for ‘speed-play’.
It is an unstructured form of interval training with continuous movement.
“Unlike tempo and interval work, fartlek is unstructured and alternates between moderate to hard efforts with easy efforts throughout. After a warm-up, you play with speed by running at faster efforts for short periods of time (to that tree, to the sign) followed by easy-effort running to recover. The goal is to keep it free-flowing so you’re untethered to the watch or a plan, and to run at harder efforts but not a specific pace.”
Parlaauf is a continuous relay involving two runners. (Parlaauf is german for ‘pairs’).
Two runners will run around a track in opposite directions: one running fast and the other running easy.
When they meet, they swap pace.
The fast runner begins their slow recovery jog and the easy runner begins their sprint.
This continues for a pre-set amount of time.
“These workouts start at a comfortable speed, gradually get faster, and wrap up at marathon, threshold, or even interval pace. This kind of acceleration offers your body an opportunity to warm up, helps develop your sense of pacing, and trains you to hold onto your speed–even when you’re slightly tired.”