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
The schedule shown is for a runner hoping to complete a 10KM race in a time of 01:10:00.
No optional days selected.
Use our pace calculator to find out more about the terms used in the schedule.
|Tuesday club run||8 x 400m (5k) [200m jog]||London Marathon Cheering and 1h15 run|
|16 Apr to 22 Apr|
|Tuesday club run||8 x 400m (5k) [200m float]|
|23 Apr to 29 Apr|
|Tuesday club run||8 x 600m (5k) [200m jog]|
|30 Apr to 06 May|
|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]|
|07 May to 13 May|
|Tuesday club run||6 x 800m (5k) [200m jog]||1h30 or Southern Athletics, Watford|
|14 May to 20 May|
|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"|
|Tuesday club run||5 x 800m (10k) [90s rest]||Summer League Gunnersbury Park 10k|
|28 May to 03 Jun|
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: