Fartlek - The first few minutes are run as a group, to warm up. At an agreed time, those who want to put in a burst of speed. This can be done for a certain time (30 seconds, 40 seconds), a certain distance (4 lamp posts, to end off the road) or at the whim of the leader. After the burst the faster runners turn and jog back to meet those who are running steadily. Keep doing this for 15-30 minutes.
Out and back runs - If you have a group of mixed ability and everyone wants to run for 30 minutes. Everyone heads out at the same time on an agreed route (a cycle path works well for this) after 15 minutes everyone turns around and heads back. The whole group should reach the finish point together.
Indian file - The group run 5-10 meters apart, on command the last person runs to the front of the line. When the person reaches the front, the person at the back runs to the front. This continues until everyone has had a turn or for an agreed length of time.
Hills - Choose a traffic free area, with a hill that takes between 30-90 seconds to run up. After the warm up, everyone runs up the hill as fast as they can. The first to the top shouts "Turn!" and everyone turns and jogs to the bottom. Start with a small number of reps and build up gradually. Alternatively you can choosy a hilly loop and try to complete as many loops as you can in a set time (10-15 minutes).
Figure of eight runs - Decide on a route with a figure of eight one small loop and one larger loop. The slower runners run around the smaller loop in both directions the faster runners cover the whole figure of eight. If everyone runs for a set time (20-30 minutes) everyone runs at their own pace but you will keep passing other runners.
Time Trials - Every 4 to 6 weeks organize a time trial over an agreed route (1-2 miles). This will give everyone the opportunity to see how he or she is improving. You could even have an award for the most improved.
Handicap races - The race could be held over the same route as your time trial. The fastest runner over the mile or 2 mile route starts last and the slowest first. For example over a 1 mile loop, if the times were Susan 10 minutes, Karen 10 minutes 30 seconds, Lesley 11 minutes 10 seconds, at the handicap Lesley would start first (scratch), Karen 40 seconds behind her and Susan 1 minute 10 seconds behind. The winner is the first person over the line but you could also have an award for the fastest actual time.
Paarlauf - A continuous relay with two runners. On an oval the first runner runs half way round and tags their partner's hand, whilst the partner runs rest of the circuit, the first runner jogs across the infield to meet the partner. The paarlauf can be run for a period of time or a set number of laps. Runners can also decide how many laps they will run before tagging their partner.
Relays - Again using your times from the time trials you could match runners together to have form teams to run over an agreed distance.
Cross country - You don't always have to run on the roads. Why not arrange for your group to meet at the park or some cross-country trails and run on a different surface?
Run The Planet thanks the Jogging Buddies (www.joggingbuddies.co.uk) for the permission to reprint the article "10 ideas to keep training fun!". Text © by Jogging Buddies. Illustration © 2005 by Run The Planet.
