| Jan – Mar 2026 5 Plus Group | |||||||
| Warm Up | jog 1 lap reverse, dynamics (10 mins jog if F & F) | ||||||
| Cool Down | (10 mins jog if F & F) stretches hold 20 secs | ||||||
| Dates | Mon | Route choice | Wed + Thurs | Route choice | Fri & Sat | Route choice | Events |
| 29-Dec | Easy Run | Leaders Choice | Closed Bank Holiday | Easy Run | 3Bs | ||
| 05-Jan | Long Run | Watership / Braemar | Easy Run | Bracebridge / Boldmere | Easy Run | Gumslade | |
| 12-Jan | Easy Run | Arena Field / Moon Run | Easy Run | 3Bs / Schools | Long Run | Watership | |
| 19-Jan | Easy Run | 3Bs / Four Oaks | Easy Run | Gumslade / Braemar | Easy Run | Arena | Reverse Routes week! |
| 26-Jan | Easy Run | Bracebridge / Boldmere | Easy Run | Watership / Four Oaks | Easy Run | 3Bs | |
| 02-Feb | Hill Session | Jamboree / Maney Hills | Easy Run | Arena Field / Rectory | Long Run | Out and Back to Streetly Gate | |
| 09-Feb | Long Run | Watership / Moon Run | Fun and Fast | Out and Back – Hartopp Gate / Little Sutton Lane | Easy Run | Gumslade | |
| 16-Feb | Easy Run | Arena Field / Rectory | Easy Run | Bracebridge / Four Oaks | Easy Run | Watership | |
| 23-Feb | Easy Run | Bracebridge / Braemar | Long Run | Gumslade / Boldmere | Long Run | Seven Pool Route | |
| 02-Mar | Fun and Fast | Indian Files / Braemar Loops | Easy Run | Watership / Schools | Easy Run | Arena | Fradley 10K |
| 09-Mar | Easy Run | 3Bs / Four Oaks | Hill Session / Easy run | Spider Hills / Full Moon | Easy Run | Leaders Choice | |
| 16-Mar | Easy Run | Gumslade / Schools | Easy Run | Arena Field / Braemar | C25K Graduation Park Run | Sunday 22nd March 7 Pools. C25 to merge | |
| 23-Mar | Easy Run | Watership / Boldmere | Easy Run | Bracebridge / Rectory | Easy Run | 3Bs | Sunday 29th March British Summer Time C25 to merge |
| 30-Mar | Easy Run | Leaders Choice | Easy Run | Leaders Choice | Easy Run | Bracebridge | Reverse Routes Week!! |
| LONG = 50 MINS (RF 1) OR 55 MINS | |||||||
| EASY = 45 MINS TRY TO KEEP TO TIME RATHER THAN DISTANCE ON MAP. | |||||||
| Jan – Mar 2026 Run Plus and Fit Evenings | |||||||
| Warm Up | jog 1 lap reverse, dynamics (10 mins jog if F & F) | ||||||
| Cool Down | (10 mins jog if F & F) stretches hold 20 secs | ||||||
| Dates | Mon | Route choice | Wed + Thurs | Route choice | Fri & Sat | Route choice | Events |
| 29-Dec | Easy Run | Leaders Choice | Closed Bank Holiday | Easy Run | 3Bs | ||
| 05-Jan | Easy Run | Braemar | Easy Run | Boldmere | Easy Run | Gumslade | |
| 12-Jan | Easy Run | Moon Run | Easy Run | Schools | Easy Run | Watership | |
| 19-Jan | Easy Run | Four Oaks | Easy Run | Braemar | Easy Run | Arena | Reverse Routes week! |
| 26-Jan | Long Run | Boldmere | Easy Run | Four Oaks | Easy Run | 3Bs | |
| 02-Feb | Fun and Fast | Out and Back Little Sutton Lane | Easy Run | Rectory | Long Run | Out and Back to Streetly Gate | |
| 09-Feb | Easy Run | Moon Run | Hill Session | Maney Hills | Easy Run | Gumslade | |
| 16-Feb | Long Run | Schools | Easy Run | Four Oaks | Easy Run | Watership | |
| 23-Feb | Easy Run | Braemar | Long Run | Boldmere | Long Run | Seven Pool Route | |
| 02-Mar | Hill Session | Maney Hills | Easy Run | Rectory | Easy Run / Long run | Leaders Choice / 8 miler TBC | Leaders -Mark & Karim normal. Graham & Andre long |
| 09-Mar | Easy Run | Four Oaks | Fun and Fast | Braemar Road loops | Easy Run / Long Run | 3 Bs / 10 miler TBC | Leaders -Mark & Karim normal. Vanessa, Jon, Carrie & Andre long |
| 16-Mar | Easy Run | Schools | Long Run | Four Oaks | C25K Graduation Park Run | Sunday 22nd March 7 Pools | |
| 23-Mar | Easy Run | Boldmere | Easy Run | Rectory | Long Run | Arena | Sunday 29th March British Summer Time |
| 30-Mar | Easy Run | Leaders Choice | Easy Run | Watership | Easy Run | Bracebridge | Reverse Routes Week!! |
| Run plus: Gp 1 PACE 10 mins to 10 mins 30 secs per mile, Gp 2 PACE 9 mins to 9 mins 30secs per mile, Gp 3 PACE 8 mins to 8 mins 30 secs | |||||||
| Run Fitness 11 mins miles or faster | |||||||
| LONG = 50 MINS (RF 1) OR 55 MINS | |||||||
| EASY = 45 MINS TRY TO KEEP TO TIME RATHER THAN DISTANCE ON MAP. | |||||||
| Jan – Mar 2026 Run Plus and Fit Daytimes | |||||||
| Warm Up | jog 1 lap reverse, dynamics (10 mins jog if F & F) | ||||||
| Cool Down | (10 mins jog if F & F) stretches hold 20 secs | ||||||
| Dates | Mon | Route choice | Wed + Thurs | Route choice | Fri & Sat | Route choice | Events |
| 29-Dec | Easy Run | Leaders Choice | Closed Bank Holiday | Easy Run | 3Bs | ||
| 05-Jan | Long Run | Watership | Easy Run | Bracebridge | Easy Run | Gumslade | |
| 12-Jan | Easy Run | Arena Field | Easy Run | 3Bs | Long Run | Watership | |
| 19-Jan | Easy Run | 3Bs | Easy Run | Gumslade | Easy Run | Arena | Reverse Routes week! |
| 26-Jan | Easy Run | Bracebridge | Easy Run | Watership | Easy Run | 3Bs | |
| 02-Feb | Fun and Fast | Out and Back – 10 mins each way Hartopp Gate | Easy Run | Arena Field | Long Run | Out and Back to Streetly Gate | |
| 09-Feb | Long Run | Watership | Easy Run | Leaders Choice | Easy Run | Gumslade | |
| 16-Feb | Easy Run | Arena Field | Long Run | Bracebridge | Easy Run | Watership | |
| 23-Feb | Easy Run | Bracebridge | Easy Run | Gumslade | Long Run | Seven Pool Route | |
| 02-Mar | Hill Session | Jamboree Hills | Easy Run | Rectory | Easy Run / Long run | Leaders Choice / 8 miler TBC | Leaders -Mark & Karim normal. Graham & Andre long |
| 09-Mar | Easy Run | Four Oaks | Fun and Fast | Braemar Road loops | Easy Run / Long Run | 3 Bs / 10 miler TBC | Leaders -Mark & Karim normal. Vanessa, Jon, Carrie & Andre long |
| 16-Mar | Easy Run | Schools | Long Run | Four Oaks | C25K Graduation Park Run | Sunday 22nd March 7 Pools | |
| 23-Mar | Easy Run | Boldmere | Easy Run | Leaders choice | Long Run | Arena | Sunday 29th March British Summer Time |
| 30-Mar | Easy Run | Leaders Choice | Easy Run | Watership | Easy Run | Bracebridge | Reverse Routes Week!! |
| Run plus: Gp 1 PACE 10 mins to 10 mins 30 secs per mile, Gp 2 PACE 9 mins to 9 mins 30secs per mile, Gp 3 PACE 8 mins to 8 mins 30 secs | |||||||
| Run Fitness 11 mins miles or faster | |||||||
| LONG = 50 MINS (RF 1) OR 55 MINS | |||||||
| EASY = 45 MINS TRY TO KEEP TO TIME RATHER THAN DISTANCE ON MAP. | |||||||
Speed work
| Fun Run Training Programme 2026 | |||||||||
| Group 3 | Group 2 | Group 1 | Group 3 | Group 2 | Group 1 | Notes | Events | ||
| Week 1 | 04-Mar | 6 x 1200 | 6 x 1K | 5 x 1K | 7200 | 6000 | 5000 | Long Reps | |
| Week 2 | 11-Mar | 7×800 | 6×800 | 4 or 5 x 800 | 5600 | 4800 | 4000 | Medium Reps | |
| Week 3 | 18-Mar | 400:800:1200:1600:1200:800:400 | 400:800:800:1200:800:800:400 | 300:600:800:1000:800:600:300 | 6400 | 5200 | 4400 | The Pyramid! | 7 pools & Fradley 10K 17/03/23 |
| Week 4 | 25-Mar | 1 m flat out 10×400 | 1m flat out 8×400 | 1m flat out 8 x 300 | 5600 | 4800 | 4000 | Speed | |
| Week 5 | 01-Apr | Relays in the park | Speed | ||||||
| Week 6 | 08-Apr | No Speedwork Easter | Rest | Cathedral to Castle | |||||
| Week 7 | 15-Apr | Long reps in park | 3600 | Longer Reps | |||||
| Week 8 | 22-Apr | Warm-up: 2 / 3 laps. Main set (30 minutes): Alternate between 2 mins hard / 2 mins easy, 1 min hard / 1 min easy, 30 seconds sprint / 90 seconds easy (Repeat cycle). Cool-down: 2 lap easy jog | Fartlek speed play | ||||||
| Week 9 | 29-Apr | Long hills (Cardiac Hill) | Strength / Endurance | Birmingham half | |||||
| Week 10 | 06-May | 6 x 1200 | 6 x 1K | 5 x 1K | 7200 | 6000 | 5000 | Long Reps | |
| Week 11 | 13-May | 400:800:1200:1600:1200:800:400 | 400:800:800:1200:800:800:400 | 300:600:800:1000:800:600:300 | 6400 | 5200 | 4400 | The Pyramid! | |
| 20-May | Alternate 800m steady (around marathon–half marathon pace) / 400m float jog × 7/6/5sets | Steady alternations. Keeps heart rate up with no full recovery. | |||||||