Interval training. These sessions tend to focus on developing your running technique and pace. They also help your overall fitness. They tend to operate over a confined area using shorter measured periods of effort (such as 400m). Conventional interval training often uses periods of fairly static recoveries. At Stevenage Phoenix we use active ‘roll on/roll off’ recoveries. This is more beneficial and there is less risk of causing injury. 

Hill training. We use a range of different approaches to our hill training, mixing up gradients and length. Hill training improves your technique, speed and strength. Neuromuscular technique can also be improved greatly by using short bursts (sprints) on steep hills. Hill training can be strenuous so we recommend this is taken on only once you have gained enough experience of running distances of 5km or more.

Tempo sessions/steady running. We use steady and threshold runs to help to improve runners aerobic fitness. These are run in groups, often with similar abilities, where the focus is on the group understanding it’s pace and controlling that so we are using aerobic rather than anaerobic energy. 

The sessions above are varied between Tuesdays and Thursdays on alternate weeks so that all of our members have access to the full range of training. 

Track sessions. During the summer months we hold fortnightly track training on the grass track at Barnwell school. These sessions focus on running technique as well as speed using running drills and a variety of workouts.