Coached Sessions

Our coached sessions are led by Vince Long. Vince has extensive knowledge and experience to share with our club members. Please feel free to ask any questions that you may have about your running technique or form, or even about the coached sessions themselves.

These are free to all club members, and there is no need to book.

Time and Location

Our coached sessions are every Thursday from 6:45pm-8pm.

We use three locations for these sessions. In the spring we use Royston Heath, a public space with hills and flat areas which allows for varied coached sessions with minimal impact to the public. In the summer we run on the 300m and 400m tracks at King James Academy. In the autumn and winter we meet at King James Way and run in different locations in Royston, depending on the session.

What to expect

The coached sessions aim to cover a series of exercises aimed at increasing the speed of running and general fitness. It might be running 200 meters as fast as you can four times with a rest in between.

Most of us can come up with plenty of reasons to avoid speedwork: we might say it hurts; it increases our chances of picking up an injury; it makes us too tired for our other runs… the list is endless. The thing is, they’re all unnecessary fears. What’s more, whether you want to beat an ancient 800m PB set on the grass track at school, or out kick the runner who always sprints past you in local 10Ks, adding speed will be immensely rewarding.

Speedwork doesn’t just make you run faster. It makes you fitter, increases the range of movement in your joints, makes you more comfortable at all speeds, and it will ultimately help you to run harder for longer.

If you’ve already added a speed session or two to your schedule then you’ll know all of this already. If you haven’t, then here are a few things to remember.

Ease into it

When you started running, you ran for just a couple of miles every other day, and have gradually built up to your current mileage. You didn’t suddenly start running 35 miles a week, so adopt the same approach to building speed. Put at least three months of steady running behind you, then start with just one session every 10 days or so.

Not too hard

Speed sessions aren’t about sprinting flat out until you’re sick. They’re about controlling hard efforts and spreading your energy evenly over a set distance or time, just like you would in a perfect race.

Warm up and warm down

Before each session, jog for at least 8-10 minutes to raise your blood temperature, increase blood flow to the muscles and psyche yourself up for fast running. Follow that with some gentle stretching and then run a few fast strides before getting down to the tough stuff. Afterwards, jog for another 5-10 minutes, before stretching once again.

Find a partner

Speedwork takes more effort and willpower than going out for a gentle jog. It’s much easier and more fun to train with someone else – and if you really want to improve, try running with someone just a bit quicker than you.

Quality, not quantity

Speed training should not account for more than 15 per cent of your total mileage. So slot in your speed sessions around the regular work you’ve been doing all along.

Pace yourself

When you start with coached sessions you might find pacing yourself difficult. If you’ve run a 5K race and a session calls for that pace, then you’ll have an idea of what it feels like. But if you haven’t raced the distance indicated for the session, don’t worry, because you’re most likely to find the right pace through trial and error anyway.

While the idea of speed work is obviously to run quickly, you’ll rarely be running flat out. Instead, the time for each rep should be pretty similar, unless indicated otherwise. Run too hard at the start of a session and your times will fall off; take it too easy to begin with and you will speed up, but the session won’t benefit you as much as it should.

In fact, for your first sessions, it’s better to be cautious, because you don’t want to immediately hate speed work, and you’ll know that next time you can push yourself harder.

Types of speedwork


Periods of hard running at 5K pace or faster, between 200m and 1200m in length, or 30 seconds and five minutes. Recovery periods can be short (30- 90 seconds), or of an equal time or distance to the reps. Running at harder than race pace for short periods not only improves speed but also allows you to work on your running form. When you’re pushing hard, it’s important to concentrate on things like arm and hand motion, posture and stride length. If you can keep these together during a hard session of reps, it will be easier to do so during a race. Don’t attempt reps until you’ve tried other types of speed work for a couple of months.

Tempo intervals

These are longer than ordinary intervals in that they take between 90 seconds and 10 minutes (or between 400m and two miles) and are run a little slower than your 5K pace. These work a bit like threshold runs – they raise the point at which lactic acid builds up in the muscles.


Fartlek is Swedish for ‘speed play’ and is the fun side of speed work. Best done on grass or trails, you simply mix surges of hard running with periods of easy running. Run fast bursts between phone boxes, lampposts or trees when you feel like it, and as hard you like. Great for newcomers to speed work.


Simple: find a hill that takes between 30 seconds and five minutes to climb at 85-90 percent effort, and run up it. Jog back down to recover. A great alternative to track intervals.

Happy running!