Here is a short definition and reason of the different types of training:
This involves running at a faster pace for short distances (say 200-800m) followed by a recovery period of 30-90 seconds. This helps to improve speed and running technique.
We find a hill and run shuttles of increasing length (25, 50, 75, 100m) up the hill and recover on the way back. This increases stamina and leg strength.
Fartlek (Swedish for 'speed play') running mixes periods of hard running with easy running. We run in fast bursts between trees, lamp posts etc. but there is no set structure. This is a fun way to increase speed.
After a warm-up we run for a timed mile, followed by a 3 to 4 minute recovery period, then repeat aiming for a faster mile.
Speedwork and drills
Following a warm-up, we run 100-200m focussing on speed or high knees or heel lifts (kicking your own bottom!) or side-stepping. This exercise improves speed, technique and mobility.
Balance and Stretching
After some sessions we may work on improving balance eg. single leg squats, walking lunges etc. In addition, to improve flexibility and prevent injuries, we perform stretches after each session.