Red King

Running Training


16 x 200m

2 sets of 8 with 200m jog recovery between reps and 600m jog between sets. Goal times: for the 200m at pace, you should be looking to run it at around 800m pace (e.g. for a 2:00 . 2:10s runner, you should be looking to runs the reps in 31-33s each). The recovery should be three times this (e.g. 90-100s). The 600m jog should also be at this pace.

6-8 x 400m

400s are always a tough session. You should be aiming to run them between 800m and 1500m pace (e.g. 62-70s for 800m times as above). Again the recovery should be three times the length. As you get stronger and better at this type of session, you should do one of two things. Firstly increase the number of reps or, secondly, reduce the amount of rest you take.

6 x 600m

All should be run a little slower than 1500m pace and take 3-5 minutes rest (no need to jog) in between. This is an excellent session in which to introduce race tactics. One person is given a race pattern to follow, such as kicking at 200m from the finish or winding slowly for 400m out, etc., for each rep (obviously a different person each time).

4-5 x 800/1000m

These should be completed in a time slightly less than you.d run 1k in the 3000m at the end of the MP (e.g. if you're running a 12 min 3k, then the reps should be run at 3:40-3:50s if you can manage it). Again, take a non-running rest in between.

Hollow 1k's

Usually run 4 or 5 of these in a session. The idea is this: run hard, then at a moderate pace and then hard again. The moderate paced part should be above your rest pace in the sessions set at the top and the hard pace should be between 8 and just above 15 pace depending on the length of the run. You should only relax for 200m in any one rep so an example session would be: 4-2-4, 6-2-2, 5-2-3, 4-2-4.

Mile Reps

No point in running longer reps than this really. Three should probably be enough for one session and should be run at not far above your 3000m race pace (i.e. up-tempo cross-country speed). Take good rest.

Long Fartlek Runs

Don't do these on your own if you can make it because you're unlikely to get them right (it's difficult to push yourself at the right pace without someone else there)! At all times, you should be running rather than jogging. Think always about form while you're doing this type of session as well. Vary the length of hard bit you're running between 400m and 1500m and set the pace accordingly. 4-7 miles is a good length of run. Rest distances should be comparable with your hard bits.

Short Fartlek Runs

Run, for example, 800m with 100 on and 100 off at around or above 400m pace. Repeat 4 times and alternate between attacking the straight and the bend.

Long Steadies

Also a good run. Can be used as endurance work or as a 'rest type' session. Aim for 6 or 7 miles.

Hill Reps

Number of reps is dependant upon the length of the hill. For example, for a hill of 100m, you should do 6-8 reps. A duck run amongst the reps is also a good idea. This involves sticking your arms behind you with your hands together and running up the hill. You should have to work much harder (quads really burn) and it demonstrates how using your arms helps drive the legs. Go on, try it!


The type of pyramid you do depends upon what you want to work at. A speed session could be 100-150-200-300-400-300-200-etc. Equally, you could run 200-300-400-600-400-etc or whatever takes your fancy.


  • Core stability circuits are vital for both truck srtength and flexibilty.
  • Running backwards for short distance as part of the warm up &s drills session.
  • If you can, always run with someone of a similar standard to you - the more people the better. That way, you push each other and develop more quickly. Also, running alone for any of the sessions above (except maybe the long steady) is tremendously mentally taxing and makes athletics less fun.
  • Don't try and correct your own running technique. You can't see what you're doing and it's easy to fall into bad habits while you think you're improving your running style.
  • If you're going to drink before or during your run, only take water on board. Particularly avoid sugary drinks and tea and coffee.
  • Don't do any of these sessions within three days of a big match. Instead do some light work such as short, relaxed sprints and strides.
  • Avoid doing any weights seven days prior to competing
  • Try and do some sessions over fields, etc. as it.ll help you develop strength around the ankle for what is essentially a cross-country 3k.
  • Always think about maintaining form during the rest periods. When jog-recovering still pick your feet up and keep your hips and head high and your chest out. When walking, walk as if you're an athlete ready to run, etc. This also keeps your lungs open and aids the intake of air.
  • On the odd occasion, it's a good idea to run in spikes (not often). Bear in mind that this works your calves a great deal and isn't particularly good if you're suffering from shin-splints.
  • Try and set realistic time goals for each set of reps to avoid running without purpose
  • Athletics does put a strain on the body (when sprinting, you put 8 times your body-weight through your legs), so stop if you are experiencing pain, etc.