This schedule assumes you are already able to run for 1h30 continuously.
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.
26/10/20-01/11/20
"Do the north down trail run on Saturday if only running once this weekend. Alternatively, if you are racing the Herne Hill 3000m, do the 800m at 3k pace on Thursday but don't do the mile."
| Monday | |
|---|---|
| Tuesday | Tussauds. |
| Wednesday | |
| Thursday | 4 x {800m (10k pace=5'36'') [2min]}, 5 min recovery, 1 mile time trial. |
| Friday | |
| Saturday | |
| Sunday |
02/11/20-08/11/20
| Monday | |
|---|---|
| Tuesday | Spooky Run |
| Wednesday | |
| Thursday | 5-6 x {1km [5k] (2min)} |
| Friday | |
| Saturday | |
| Sunday |
09/11/20-15/11/20
"If racing the Kempton Park 10K on Saturday - 40 easy on Thursday with some strides, 1h30 easy on Sunday. "
| Monday | |
|---|---|
| Tuesday | Tussauds. |
| Wednesday | |
| Thursday | 4 x 1 mile (5m) [2min] (slower runners do 1200m) |
| Friday | |
| Saturday | |
| Sunday |
16/11/20-22/11/20
| Monday | |
|---|---|
| Tuesday | Paddington. |
| Wednesday | |
| Thursday | 5 x 1 mile (5m) [2min] (slower runners do 1200m) |
| Friday | |
| Saturday | |
| Sunday |
23/11/20-29/11/20
| Monday | |
|---|---|
| Tuesday | 2 x Outer circle (Half marathon pace) [3 min recovery] |
| Wednesday | |
| Thursday | 6 x {400m (5m pace=2'46'') 400m (easy)} |
| Friday | |
| Saturday | |
| Sunday | Hatfield 5 |
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:
