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Summer League Ahoy - Spring Training Schedule 2018

A speed focussed schedule to get us ready for the Summer League. With the long distances behind us, we're going to focus on short intervals at high speed to turn this into speed endurance over the summer, building on 5k-10k pace

Customization

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

No optional days selected.

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
 Tuesday club run 8 x 400m (5k) [200m jog]  London Marathon Cheering and 1h15 run
16 Apr to 22 Apr
Week 2
 Tuesday club run 8 x 400m (5k) [200m float]  7 miles Easy (1h33)
23 Apr to 29 Apr
Week 3
 Tuesday club run 8 x 600m (5k) [200m jog]  7 miles Easy, 1mile Steady (1h45)
30 Apr to 06 May
Week 4
 Tuesday club run/coached speed session Regent’s Park track 3km time trial [5m] followed by 5 x 400m (10k, 5k, 3k, 5k, 10k) [1min]  7 miles Easy (1h33)
07 May to 13 May
Week 5
 Tuesday club run 6 x 800m (5k) [200m jog]  1h30 or Southern Athletics, Watford
14 May to 20 May
Week 6
 Tuesday club run/coached speed session Regent’s Park track 12 x 400m (5k) [1m rest]  1h30
21 May to 27 May
"The Hill Garden & Pergola is open, take in the views on Tuesday's Heath Extension"
Week 7
 Tuesday club run 5 x 800m (10k) [90s rest]  Summer League Gunnersbury Park 10k
28 May to 03 Jun

 

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: