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Speeding up for Spring

The general philosophy is to run 3 key club sessions a week, Tuesday, Thursday and Sunday. Saturday is also an easy run or if you run #notparkrun flat out each week then this should count as a key sesssion. If you are racing on any given weekend then speak to one of the coaches about your training during the preceding week.

Customization

The schedule shown is for a runner hoping to complete a 5KM race in a time of 00:30:00.

No optional days selected.

Full Schedule:

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

Week 1

04/01/21-10/01/21

Monday  
Tuesday Paddington. 5 miles Easy (1h00)
Wednesday  
Thursday 10 x {200m (1m pace=1'07'') [200m jog]}. Total 2000m hard, 2000m recovery.
Friday  
Saturday 4 miles Easy (48 mins)
Sunday 6 miles Easy (1h12)

Week 2

11/01/21-17/01/21

Monday  
Tuesday Paddington. 5 miles Steady (55 mins)
Wednesday  
Thursday 800m (warm-up) 2x {200m (5k pace) [200m recovery]} 3-5 min rest, 3000m time trial. Total 3400 hard, 1200 recovery.
Friday  
Saturday 4 miles Easy (48 mins)
Sunday 7 miles Easy (1h24)

Week 3

18/01/21-24/01/21

Monday  
Tuesday 2x 10min Kenyan Hills
Wednesday  
Thursday 4 x {200m (1m pace=1'07'') 200m (3k pace) 400m (5k pace) 400m (10k pace) [3min]}. Total 4800m
Friday  
Saturday 4 miles Easy (48 mins)
Sunday 5 miles Easy, 2 miles Steady (1h22)

Week 4

25/01/21-31/01/21

Monday  
Tuesday 2x 15 min Kenyan Hills
Wednesday  
Thursday 10-12 x {300m (1m pace=1'41'') [100m walk of at least equal time of your 300m run]}. Total 3000-3800m.
Friday  
Saturday 4 miles Easy (48 mins)
Sunday 5 miles Easy, 2 miles Steady (1h22)

Week 5

01/02/21-07/02/21

Monday  
Tuesday Tussauds. 5.5 miles Easy (1h06)
Wednesday  
Thursday 4-5x {400m (10k pace=2'30'') 400m (5k pace=2'24'') 200m (3k pace=1'10''), 200m (1m pace=1'07'') [3min]} Total 4800-6000m
Friday  
Saturday Chingford League provisional
Sunday 7 miles Easy (1h24)

Week 6

08/02/21-14/02/21

Monday  
Tuesday Canal. 1mile Easy, 2 miles Threshold, 1mile Easy (44 mins)
Wednesday  
Thursday 8-10 x {400 (1m) [2min]}. Total 3200-4000m.
Friday  
Saturday 4 miles Easy (48 mins)
Sunday 6 miles Easy, 1mile Steady (1h23)

Week 7

15/02/21-21/02/21

Monday  
Tuesday 2x 20 min Kenyan Hills
Wednesday  
Thursday 6-8 x {600 (1m) [3min]}. Total 3600-4800m
Friday  
Saturday 4 miles Easy (48 mins)
Sunday 6 miles Easy, 3 miles Steady (1h45)

Week 8

22/02/21-28/02/21

Monday  
Tuesday 40 min Progression Run: 10 min easy, 40 min starting at MP +20s getting 10s faster every 10 minutes, 10 min easy
Wednesday  
Thursday 3 miles easy with 4 x 100m Strides. Total 5200m
Friday  
Saturday Chaser 1 mile at PH provisional - book own slot
Sunday 9 miles Easy (1h48)

 

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: