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PBs at Battersea - Summer Training Schedule 2018

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.

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 3x (800m (10k) into 400m (5k) into 400m (mile) [3min]). Total distance 4800m  6 miles Easy (1h20)
04 Jun to 10 Jun
Week 2
 Tuesday club run Pyramid: 400m (mile) [30s], 800m (5k) [60s], 1200m (10k) [2min], 1200m (10k) [60s], 800m (5k) [60s], 400m (mile) . Total distance 4800m  Summer League: Headstone Manor 10k
11 Jun to 17 Jun
Week 3
 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]. Total distance 5000m  6 miles Easy (1h20)
18 Jun to 24 Jun
Week 4
 Tuesday club run 2x 400m (mile) [1min] followed by 5 x (800m (5k) [2 min] followed by 2x 400m (mile) [1min]. Total distance 5600m  Summer League: Dulwich 5 mile
25 Jun to 01 Jul
Week 5
 Tuesday club run 8 x (400m (5k) straight into 400m (10k)) [1min]. Total distance 6400m  5 miles Easy (1h07)
02 Jul to 08 Jul
Week 6
 Tuesday club run/coached speed session Regent’s Park track 30 min Paarlauf (3k) (400m reps in pairs with static recovery)  Summer League: Regents Park 10k or marshal
09 Jul to 15 Jul
Week 7
 Tuesday club run 8 x (800m (5k) [1min]. Total distance 6400m  6 miles Easy (1h20)
16 Jul to 22 Jul
Week 8
 Tuesday club run 3km time trial [5m] followed by 5 x 400m (10k, 5k, 3k, 5k, 10k) [1min]  1h30
23 Jul to 29 Jul
Week 9
 Tuesday club run/coached speed session Regent’s Park track 3x (800m (10k) into 400m (5k) [2min]). Total distance 3600m  Summer League: Battersea Park 10k
30 Jul to 05 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: