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All over Battersea - Summer Training Schedule 2017

A speed endurance focussed training schedule to building to a great time in the final Summer League race at Battersea.

Customization

The schedule shown is for a runner hoping to complete a 10KM race in a time of 01:10:00.

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Full Schedule:

Use our pace calculator to find out more about the terms used in the schedule.

Mon Tue Wed Thu Fri Sat Sun
Week 1
 Steady club run on Heath 3km time trial [5 min] 4x400m (3k) [60 secs]. Total distance: 4200m  6 miles Easy (1h20)
05 Jun to 11 Jun
Week 2
 Club run: include 3 x 8 min (10m) [3 min] Pyramid: 2 x (1200m (5k), 800m (5k), 400m (3k), [200m jog recoveries]). 2 mins recovery between sets. Total distance 4800m + 1200m recovery.  Summer League: Harrow 10k
12 Jun to 18 Jun
Week 3
 Club run: Fartlek 6 x (800m (5k) [200m jog]). Total distance 4800m + 1000m recovery.  6 miles Easy (1h20)
19 Jun to 25 Jun
Week 4
 Club run on Heath: hard on hills 2 x (1600m (10k) [400m jog], 2 x (600m (3k) [200m jog]) ). Total distance: 5200m hard, 1600 jog.  Summer League: Dulwich 5 mile
26 Jun to 02 Jul
Week 5
 Steady club run Parlauf session (400m in pairs for 30 mins with active recovery consisting of body weight exercises)  5 miles Easy (1h07)
03 Jul to 09 Jul
Week 6
 Short Canal. 0.5 miles Easy, 1mile Steady, 1mile Threshold (30 mins) Ascending pyramid: 400m (3k), 800m (5k), 1200m (5k), 1200m (10k) [400m jog] 400m (3k), 800m (5k), 1200m (5k). Recovery 200m jog unless specified. Total distance 6000m + 1200m recovery.  Summer League: Regents Park 10k or marshal
10 Jul to 16 Jul
Week 7
 Club run: including 20min threshold (10m) Intervals: 1600m (10k) [400m jog], 3 x 1200m (5k) [200m jog], 3 x 300m (3k) [60s rest] Total distance : 6200m hard + 1000m recovery  6 miles Easy (1h20)
17 Jul to 23 Jul
Week 8
 Regent's Park. 1mile Easy, 2 miles Steady, 2 miles Threshold (1h00) 2 x (4 x 800m (5k) [200m jog] Rest between sets 3 mins. Total distance: 6400m + 1200m recovery  90 Easy including 3x(10min (Threshold) [5 min])
24 Jul to 30 Jul
Week 9
 Club run: steady 3km time trial [5 min rest], 6 x 200m (1m) [45 secs]) . Total distance: 4200m hard.  90 Easy including 2x(15min (Threshold) [5 min])
31 Jul to 06 Aug
Week 10
 Club run: including 20 min threshold (10m) Full pyramid: 400m (5k), 800m (5k), 1200m (5k), 1600m (5k) [3 min recovery], 1200m (5k), 800m (5k) , 400m (5k). Recovery 200m jog unless stated. Total distance: 6400m, 1200m recovery.  5 miles Easy (1h07)
07 Aug to 13 Aug
Week 11
 Steady club run 6 x 400m (5k-10k) [200m jog]). Relay practice (400m). Total distance: 2800m + 1000m recovery  Summer League: Battersea Park 10k
14 Aug to 20 Aug

 

Advice

It's important to be flexible out your schedule. This plan is just an outline and it is important to pay attention to how you feel. Here are some tips: