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.
The schedule shown is for a runner hoping to complete a 5KM race in a time of 00:30:00.
No optional days selected.
Use our pace calculator to find out more about the terms used in the schedule.
04/01/21-10/01/21
| Monday | |
|---|---|
| Tuesday | Paddington. |
| Wednesday | |
| Thursday | 10 x {200m (1m pace=1'07'') [200m jog]}. Total 2000m hard, 2000m recovery. |
| Friday | |
| Saturday | |
| Sunday |
11/01/21-17/01/21
| Monday | |
|---|---|
| Tuesday | Paddington. |
| 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 | |
| Sunday |
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 | |
| Sunday |
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 | |
| Sunday |
01/02/21-07/02/21
| Monday | |
|---|---|
| Tuesday | Tussauds. |
| 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 |
08/02/21-14/02/21
| Monday | |
|---|---|
| Tuesday | Canal. |
| Wednesday | |
| Thursday | 8-10 x {400 (1m) [2min]}. Total 3200-4000m. |
| Friday | |
| Saturday | |
| Sunday |
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 | |
| Sunday |
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 |
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:
