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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.

Customization

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

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Full Schedule:

Use our pace calculator to find out more about the terms used in the schedule.

Week 1

24/06/19-30/06/19

Monday  
Tuesday Tuesday coached session with John & Lauren
Wednesday  
Thursday 3x (1200m (10k pace=8'24'') into 400m (mile) [3min]). Total distance 4800m
Friday  
Saturday  
Sunday Summer League: Perivale 5m

Week 2

01/07/19-07/07/19

Monday  
Tuesday 10k Tuesday: Easy to Regent's Park, 5km @ 10km pace, 1km jog, 5km @ 10km pace, easy back
Wednesday  
Thursday 3x (800m (10k pace=5'36'') into 400m (5k pace=2'41'') into 400m (mile) [3min]). Total distance 4800m
Friday  
Saturday  
Sunday 5 miles Easy (1h07)

Week 3

08/07/19-14/07/19

Monday  
Tuesday 10k Tuesday: Easy to Regent's Park, 5km @ 10km pace, 1km jog, 5km @ 10km pace, easy back
Wednesday  
Thursday 3x (400m (mile) into 1600m (10k pace=11'12'') [3min]). Total distance 6000m
Friday  
Saturday  
Sunday 6 miles Easy (1h20)

Week 4

15/07/19-21/07/19

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

Week 5

22/07/19-28/07/19

Monday  
Tuesday 10k Tuesday: Easy to Regent's Park, 5km @ 10km pace, 1km jog, 5km @ 10km pace, easy back
Wednesday  
Thursday 12x (200m (mile) [200m jog]). Total distance 4800m
Friday  
Saturday  
Sunday 5 miles Easy (1h07)

Week 6

29/07/19-04/08/19

Monday  
Tuesday 10k Tuesday: Easy to Regent's Park, 5km @ 10km pace, 1km jog, 5km @ 10km pace, easy back
Wednesday  
Thursday 5x (1600m (10k pace=11'12'') [3min]). Total distance 8000m. Less fast runners to do 3-4x
Friday  
Saturday  
Sunday 7 miles Easy (1h33)

Week 7

05/08/19-11/08/19

Monday  
Tuesday Tuesday coached session with John & Lauren
Wednesday  
Thursday 10x (400m) (10k) [1min]). Total distance 4000m
Friday  
Saturday  
Sunday Summer League: Battersea 10k

 

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: