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Welcome the spring with a renewed focus on your running! Our Spring Challenge is a personal commitment to growth, centred around the fundamental principle of consistency, which will help you in achieving your goals. By committing to a minimum of three runs per week – including our Tuesday Structured sessions and Thursday Social runs – you'll build a strong base for speed development and improvements. This challenge is about your individual commitment to regular training and the rewarding progress that follows. Come and join us on that journey!
Welcome the spring with a renewed focus on your running! Our Spring Challenge is a personal commitment to growth, centred around the fundamental principle of consistency, which will help you in achieving your goals. By committing to a minimum of three runs per week – including our Tuesday Structured sessions and Thursday Social runs – you'll build a strong base for speed development and improvements. This challenge is about your individual commitment to regular training and the rewarding progress that follows. Come and join us on that journey!
Spring Challenge Rules
Spring Challenge Rules
To fully participate in the Spring Challenge and be eligible for completion certificates and prizes, please adhere to the following rules:
Baseline Tests: You must have completed at least one of the baseline tests. We strongly encourage you to participate in both as it provides a more comprehensive understanding of your starting point.
Fitness Tests (Beep and Cooper) - 21/04/2026
5k Time Trial - 28/04/2026
Minimum Weekly Runs: You must run a minimum of three times per week for the six weeks of the training programme. This includes:
Tuesday Club Session: Attendance at our structured speed session.
Thursday Club Session: Attendance at our regular club run.
Weekend Long Easy Run: A longer, easy-paced run lasting between 60 and 90 minutes (closer to 90min the better as you body make physiological adaptations as you move past the hour mark).
Monthly Track Session: When our monthly track session is on, that week you can substitute a club session for the Wednesday Track Session.
Free Passes: We understand that life can sometimes get in the way. Therefore, you have four free passes which allow you to miss up to four club sessions over the six week challenge period and still be eligible for prizes. However, we encourage you to make every effort to complete your three runs each week, even if you miss a club session.
At the end of each week submit your weekly mileage to us, by either posting in the Facebook Event or PM over your weekly total mileage.
Consistency: The Key to Better Running!
Consistency: The Key to Better Running!
Sustainable habits are the foundation of your running success.
Sustainable habits are the foundation of your running success.
Progress relies on what you do, week in, week out.
Progress relies on what you do, week in, week out.
Don’t view this challenge simply as a six-week training plan; instead, see it as an opportunity to master the fundamentals of structuring your running for the long term. By maintaining those three key sessions each week as your minimum running base, you build the stability needed to make genuine progress. As you gain confidence, you can use our example plans to understand how to layer in additional sessions, allowing you to peak effectively for specific races or personal goals. Above all, remain focused on consistency—it is the unwavering commitment to showing up week in, week out that truly drives lasting improvement.
Optional Extra Sessions
Optional Extra Sessions
To further enhance your training and development, we are providing these optional sessions for you to do on your own.
The sessions are listed below and we have also included a few examples of how these sessions could be included into your weekly routine.
Optional Session #1: Strength and Conditioning (S&C)
Optional Session #1: Strength and Conditioning (S&C)
Focus: Building a solid foundation of strength to support faster running and help your body handle the increased stress of speed work.
Details: We will be sharing simple bodyweight S&C exercises that can be easily done at home without any equipment. If you are already incorporating strength training into your routine, continue with what works for you. This optional session is particularly beneficial for those who currently do little to no S&C.
Optional Session #2: Hill Session
Optional Session #2: Hill Session
Focus: Improving strength and running economy, this isn't a speed sessions, it's supplementary so you can take it a bit easier.
Details: Incorporating a hill session once a week can provide significant benefits. If you are new to running or returning from injury, it is advisable to skip this session for the first few weeks and consider adding it in later. A Friday or Saturday would be a suitable time to include hill repeats in your training.
Important Considerations for Optional Sessions
Important Considerations for Optional Sessions
Training Intensity: While you are welcome to run more than three times a week, please adhere to the 80/20 rule. This means that approximately 80% of your training should be at an easy, conversational pace, and only around 20% should involve higher intensity efforts. This helps prevent overtraining and reduces the risk of injury or illness. So if you are adding in that hill session you many need a to add an easy run else where.
Listen to Your Body: It is crucial to listen to your body and avoid introducing too many new elements to your training at once. Consider focusing on the three compulsory sessions in the first week and gradually adding optional sessions in subsequent weeks.
Prioritise Tuesday's Speed Session: Remember that the Tuesday structured speed session is the key workout of the week for developing your 5k pace. Ensure you are adequately rested and prepared to give it your best effort during this session. Avoid heavy workouts or excessive warm-ups beforehand that might compromise your performance.
Week 1
Week 1
This week's session is all about getting those legs turning over with 1 Minute Intervals: Run for 1 minute at your goal 5k pace, followed by 1 minute of recovery pace. Repeat this for a total of 20 to 25 minutes you Run Leader will guide you with this.
This week's session is all about getting those legs turning over with 1 Minute Intervals: Run for 1 minute at your goal 5k pace, followed by 1 minute of recovery pace. Repeat this for a total of 20 to 25 minutes you Run Leader will guide you with this.
Optional Sessions
Optional Sessions
S&C
S&C
Session 1: Routine A - 2 sets of 10-12 repetitions for each exercise (hold plank for 30 seconds, mountain climbers for 20 seconds).
Session 2: Routine B - 2 sets of 10-12 repetitions for each exercise (hold plank for 30 seconds, mountain climbers for 20 seconds).
Hill Reps
Hill Reps
Warm Up: Easy jogging, dynamic stretches.
8 x 30-second Hill Repeats: Run for 30 seconds, jog down for approximately 45-60 seconds recovery.
Cool Down: Easy jogging and static stretches.
Week 2
Week 2
This week we're focusing on some shorter, faster intervals with 400m repeats, and we'll be doing this on a flat(ish) section. You'll be running the 400 meters at your goal 5k pace, followed by a recovery period of either 45 or 60 seconds, depending on your group. We'll be repeating this for a total of around 30 minutes, and your Run Leader will guide you on the route, and recovery time.
This week we're focusing on some shorter, faster intervals with 400m repeats, and we'll be doing this on a flat(ish) section. You'll be running the 400 meters at your goal 5k pace, followed by a recovery period of either 45 or 60 seconds, depending on your group. We'll be repeating this for a total of around 30 minutes, and your Run Leader will guide you on the route, and recovery time.
Optional Sessions
Optional Sessions
S&C
S&C
Session 1: Routine C - 2 sets of 10-12 repetitions for each exercise (hold plank for 30 seconds, mountain climbers for 20 seconds per leg).
Session 2: Routine A - 2 sets of 12-15 repetitions for each exercise (hold plank for 35 seconds, mountain climbers for 25 seconds).
Hill Reps
Hill Reps
Warm Up: Easy jogging, dynamic stretches.
6 x 45-second Hill Repeats: Run for 45 seconds, jog down for approximately 60-75 seconds recovery.
Cool Down: Easy jogging and static stretches.
Gap Week (19/05/2026) - Relays
Gap Week (19/05/2026) - Relays
Due to Watermead 10k on the Wednesday
This is a gap in the challenge missing, this session doesn't count as one of our four passes.
Due to Watermead 10k on the Wednesday
This is a gap in the challenge missing, this session doesn't count as one of our four passes.
Week 3
Week 3
This week introduces a descending interval session: 3, 2, 1 Intervals! Depending on your group, you'll be tackling the following distances with specific paces and recovery periods. Your Run Leader will guide you through the session, which will last approximately 30-35 minutes in total.
This week introduces a descending interval session: 3, 2, 1 Intervals! Depending on your group, you'll be tackling the following distances with specific paces and recovery periods. Your Run Leader will guide you through the session, which will last approximately 30-35 minutes in total.
- Group A: 3km at 10k pace, followed by a 3-minute recovery. Then, 2km at 5k pace, followed by a 2-minute recovery. Finally, 1km at 3k pace, followed by a 1-minute recovery.
- Group B: 1.5 miles at 10k pace, followed by a 3-minute recovery. Then, 1 mile at 5k pace, followed by a 2-minute recovery. Finally, 0.5 miles at 3k pace, followed by a 1-minute recovery.
- Group C: 1.2 miles at 10k pace, followed by a 3-minute recovery. Then, 0.8 miles at 5k pace, followed by a 2-minute recovery. Finally, 0.4 miles at 3k pace, followed by a 1-minute recovery.
Optional Sessions
Optional Sessions
S&C
S&C
Session 1: Routine B - 2 sets of 12-15 repetitions for each exercise (hold plank for 35 seconds, mountain climbers for 25 seconds).
Session 2: Routine C - 2 sets of 12-15 repetitions for each exercise (hold plank for 35 seconds, mountain climbers for 25 seconds per leg).
Hill Reps
Hill Reps
Warm Up: Easy jogging, dynamic stretches.
8 x 45-second Hill Repeats: Run for 45 seconds, jog down for approximately 60-75 seconds recovery.
Cool Down: Easy jogging and static stretches.
Week 4
Week 4
This week's session is an "Out & Back" workout designed to build sustained effort. You'll be running out for 15 minutes at your 10k pace, followed by a 3-minute recovery, and then running back for another 15 minutes at the same pace. This session will total around 33 minutes, and your Run Leader help guide you.
This week's session is an "Out & Back" workout designed to build sustained effort. You'll be running out for 15 minutes at your 10k pace, followed by a 3-minute recovery, and then running back for another 15 minutes at the same pace. This session will total around 33 minutes, and your Run Leader help guide you.
Optional Sessions
Optional Sessions
S&C
S&C
Session 1: Routine A - 3 sets of 10-12 repetitions for each exercise (hold plank for 40 seconds, mountain climbers for 30 seconds).
Session 2: Routine B - 3 sets of 10-12 repetitions for each exercise (hold plank for 40 seconds, mountain climbers for 30 seconds).
Hill Reps
Hill Reps
Warm Up: Easy jogging, dynamic stretches.
6 x 1-minute Hill Repeats: Run for 1 minute, jog down for approximately 1 minute
Cool Down: Easy jogging and static stretches.
Week 5
Week 5
This week we're focusing on building strength and consistency with 1k repeats. You'll be running 1 kilometer at either your goal 5k or 10k pace, depending on your group, followed by a 90-second recovery. We'll repeat this for a total session time of approximately 30-35 minutes, with your Run Leader let you know.
This week we're focusing on building strength and consistency with 1k repeats. You'll be running 1 kilometer at either your goal 5k or 10k pace, depending on your group, followed by a 90-second recovery. We'll repeat this for a total session time of approximately 30-35 minutes, with your Run Leader let you know.
Optional Sessions
Optional Sessions
S&C
S&C
Session 1: Routine C - 3 sets of 12-15 repetitions for each exercise (hold plank for 45 seconds, mountain climbers for 35 seconds per leg).
Session 2: Routine A - 3 sets of 12-15 repetitions for each exercise (hold plank for 45 seconds, mountain climbers for 35 seconds).
Hill Reps
Hill Reps
Warm Up: Easy jogging, dynamic stretches.
8 x 1-minute Hill Repeats: Run for 1 minute, jog down for approximately 1 minute 15 seconds - 1 minute 30 seconds recovery.
Cool Down: Easy jogging and static stretches.
Week 6
Week 6
It’s the final week and we're stepping up the distance with Mile Reps! You'll be running 1 mile at either your goal 5k or 10k pace, depending on your group, followed by a recovery period of either 90 or 120 seconds. This session will last approximately 35 minutes in total, and your Run Leader will guide you.
It’s the final week and we're stepping up the distance with Mile Reps! You'll be running 1 mile at either your goal 5k or 10k pace, depending on your group, followed by a recovery period of either 90 or 120 seconds. This session will last approximately 35 minutes in total, and your Run Leader will guide you.
Optional Sessions
Optional Sessions
S&C
S&C
Session 1: Routine B - 3 sets of 15 repetitions for each exercise (hold plank for 50 seconds, mountain climbers for 40 seconds).
Session 2: Routine C - 3 sets of 15 repetitions for each exercise (hold plank for 50 seconds, mountain climbers for 40 seconds per leg).
Hill Reps
Hill Reps
Warm Up: Easy jogging, dynamic stretches.
10 x 45-second Hill Repeats: Run for 45 seconds, jog down for approximately 60-75 seconds recovery. This week focuses on slightly shorter but more frequent repeats.
Cool Down: Easy jogging and static stretches.
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