The schedule contains errors and so cannot be understood by our website.
| 1 | Distance: | 5km | ||||||||
| 2 | Name: | Speeding up for Spring | ||||||||
| 3 | Comments | 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. | ||||||||
| 4 | Day: | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | ||
| 5 | Optional: | Yes | Yes | Yes | ||||||
| 6 | Min: | 45 | 60 | 45 | "10 x {200m (1m) [200m jog]}. Total 2000m hard, 2000m recovery." | 45 | 45 | *80min Invalid time* | Week ending | 44206 |
| 7 | Max: | Easy? | ||||||||
| 8 | Effort: | Easy | Easy | Easy | Easy | Easy | Easy | Comments | ||
| 9 | Min: | 45 | 60 | 45 | "800m (warm-up) 2x {200m (5k pace) [200m recovery]} 3-5 min rest, 3000m time trial. Total 3400 hard, 1200 recovery." | 45 | 45 | *90min Invalid time* | Week ending | 44213 |
| 10 | Max: | Easy? | ||||||||
| 11 | Effort: | Easy | Steady | Easy | Easy | Easy | Easy | Comments | ||
| 12 | Min: | 45 | "2x 10min Kenyan Hills" | 45 | "4 x {200m (1m) 200m (3k pace) 400m (5k pace) 400m (10k pace) [3min]}. Total 4800m" | 45 | 45 | *80min Invalid time* | Week ending | 44220 |
| 13 | Max: | Easy? | ||||||||
| 14 | Effort: | Easy | Easy | Easy | Easy | 70% Easy, * Steady | Comments | |||
| 15 | Min: | 45 | "2x 15 min Kenyan Hills" | 45 | "10-12 x {300m (1m) [100m walk of at least equal time of your 300m run]}. Total 3000-3800m." | 45 | 45 | *90min Invalid time* | Week ending | 44227 |
| 16 | Max: | Easy? | ||||||||
| 17 | Effort: | Easy | Easy | Easy | Easy | 70% Easy, * Steady | Comments | |||
| 18 | Min: | 45 | 70 | 45 | "4-5x {400m (10k) 400m (5k) 200m (3k), 200m (1m) [3min]} Total 4800-6000m" | 45 | " Chingford League provisional " | *90min Invalid time* | Week ending | 44234 |
| 19 | Max: | Easy? | ||||||||
| 20 | Effort: | Easy | Easy | Easy | Easy | Easy | Easy | Comments | ||
| 21 | Min: | 45 | 50 | 45 | "8-10 x {400 (1m) [2min]}. Total 3200-4000m." | 45 | 45 | 90 | Week ending | 44241 |
| 22 | Max: | Easy? | ||||||||
| 23 | Effort: | Easy | 30% Easy, 40% Threshold, * Easy | Easy | Easy | Easy | 80% Easy, * Steady | Comments | ||
| 24 | Min: | 45 | "2x 20 min Kenyan Hills" | 45 | "6-8 x {600 (1m) [3min]}. Total 3600-4800m" | 45 | 45 | *105min Invalid time* | Week ending | 44248 |
| 25 | Max: | Easy? | ||||||||
| 26 | Effort: | Easy | Easy | Easy | Easy | 70% Easy, * Steady | Comments | |||
| 27 | Min: | 45 | "40 min Progression Run: 10 min easy, 40 min starting at MP +20s getting 10s faster every 10 minutes, 10 min easy" | 45 | "3 miles easy with 4 x 100m Strides. Total 5200m" | 45 | " Chaser 1 mile at PH provisional - book own slot" | *105min Invalid time* | Week ending | 44255 |
| 28 | Max: | Easy? | ||||||||
| 29 | Effort: | Easy | Easy | Easy | Easy | Easy | Comments |
