A speed endurance focussed training schedule to building to a great time in the final Summer League race at Battersea.
The schedule shown is for a runner hoping to complete a 10KM race in a time of 01:10:00.
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Use our pace calculator to find out more about the terms used in the schedule.
|Steady club run on Heath||3km time trial [5 min] 4x400m (3k) [60 secs]. Total distance: 4200m|
|05 Jun to 11 Jun|
|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|
|Club run: Fartlek||6 x (800m (5k) [200m jog]). Total distance 4800m + 1000m recovery.|
|19 Jun to 25 Jun|
|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|
|Steady club run||Parlauf session (400m in pairs for 30 mins with active recovery consisting of body weight exercises)|
|03 Jul to 09 Jul|
|Short Canal. ||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|
|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|
|17 Jul to 23 Jul|
|Regent's Park. ||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|
|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|
|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.|
|07 Aug to 13 Aug|
|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|
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: