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Training Plans

209 Events: - a great selection of training plans from London Marathon Winner Mike Gratton

209 Events


Training Plans

10k in 8 Weeks
'Get you Around'
sub 1 hour
sub 45 mins
sub 38 mins.

Half Marathon.

Shorter routes will be offered at each training session, so don't be put off if you think it's too far, or too fast. We offer sessions for everyone. These are a guideline only*.

Beginners are most welcome -you will offered structured training specifically tailored for level of ability.

Unless otherwise stated, all sessions start at Pontypool Active Living Centre (ALC). Mondays at 6.30pm - Tuesday and Thursday at 7pm.


Thursday long runs

February 1st
Griffithstown,New Inn A challenging route with Hill efforts

February 8th
9 miles north Pontypool, pentwyn loop. A steady start followed by some cheeky climbs

February 15th
10 Miles of Testing hills and flowing descents

February 22nd
Handicap Time Trial with a SOCIAL FINISH to the month.

Speed work Tuesdays:

6th Feb - Ceri - 400's around rugby pitch x 12 jog recoveries

13th Feb - Ray - 800's x 6 Usk Road Gates to pond, 90s recovery, Pond to Gates

20th Feb - Lou - New Inn Station 60s hills

27 Feb - Ceri - Pyramids. 200, 400, 600, 600, 400, 200 x 2

6th March - Ray - 1k's x 5 from Leisure Centre to park gates and return 90s static recovery

13th March - Lou- 200's extended warm up for first reps; 6 x 200 progressive intensity 12 x 200 with jog recoveries

20 March - Ray - Kenyan Hills Timed 6m efforts on path to pond 3 sets 2 mins static recovery

27 March - Ceri - Fartlek on parkrun













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