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Batter times at Bettersea

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

This week:

3 weeks 5 days to go

Monday  
Tuesday Tuesday coached session with John & Lauren
Wednesday  
Thursday 4x (1600m (10k pace=11'12'') [3min]). Total distance 6400m
Friday  
Saturday  
Sunday Summer League: Chasers 10k

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 coached session with John & Lauren 3x (1200m (10k) into 400m (mile) [3min]). Total distance 4800m  Summer League: Perivale 5m
24 Jun to 30 Jun
Week 2
 10k Tuesday: Easy to Regent's Park, 5km @ 10km pace, 1km jog, 5km @ 10km pace, easy back 3x (800m (10k) into 400m (5k) into 400m (mile) [3min]). Total distance 4800m  5 miles Easy (1h07)
01 Jul to 07 Jul
Week 3
 10k Tuesday: Easy to Regent's Park, 5km @ 10km pace, 1km jog, 5km @ 10km pace, easy back 3x (400m (mile) into 1600m (10k) [3min]). Total distance 6000m  6 miles Easy (1h20)
08 Jul to 14 Jul
Week 4
 Tuesday coached session with John & Lauren 4x (1600m (10k) [3min]). Total distance 6400m  Summer League: Chasers 10k
15 Jul to 21 Jul
Week 5
 10k Tuesday: Easy to Regent's Park, 5km @ 10km pace, 1km jog, 5km @ 10km pace, easy back 12x (200m (mile) [200m jog]). Total distance 4800m  5 miles Easy (1h07)
22 Jul to 28 Jul
Week 6
 10k Tuesday: Easy to Regent's Park, 5km @ 10km pace, 1km jog, 5km @ 10km pace, easy back 5x (1600m (10k) [3min]). Total distance 8000m. Less fast runners to do 3-4x  7 miles Easy (1h33)
29 Jul to 04 Aug
Week 7
 Tuesday coached session with John & Lauren 10x (400m) (10k) [1min]). Total distance 4000m  Summer League: Battersea 10k
05 Aug to 11 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: