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.
01/03/21-07/03/21
| Monday | |
|---|---|
| Tuesday | Paddington. |
| Wednesday | |
| Thursday | 5-6 x {800m (5k pace=4'48'') [400m jog]}. Total 4000-4800m hard 2000-2400m recovery |
| Friday | |
| Saturday | |
| Sunday | 105 minute long run finishing with 20% @ Steady pace |
08/03/21-14/03/21
| Monday | |
|---|---|
| Tuesday | Paddington. |
| Wednesday | |
| Thursday | 1600m (10k pace=10'00'') [400m jog] 1200m (5k pace=7'12'') [400m jog] 800m (3k pace=4'39'') [400m jog] 400m [1 mile] - 4000m hard, 1600m recovery |
| Friday | |
| Saturday | Chingford League provisional |
| Sunday |
15/03/21-21/03/21
| 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 | 3-4 x {1200m (10k pace=7'30'') [400m jog]} - total 4800m hard, 1600m recovery |
| Friday | |
| Saturday | |
| Sunday |
22/03/21-28/03/21
| Monday | |
|---|---|
| Tuesday | Paddington. |
| Wednesday | |
| Thursday | 1600m (5k pace=9'36'') [400m jog] 4 x { 400m (3k pace=2'20'') [400m jog] }. Total 3200m hard 2000m recovery |
| Friday | |
| Saturday | |
| Sunday |
29/03/21-04/04/21
| Monday | |
|---|---|
| Tuesday | 40 min Progression Run: 10 min easy, 40 min starting at MP +10s getting 10s faster every 10 minutes, 10 min easy |
| Wednesday | |
| Thursday | 6-8 x {600m (3k pace=3'29'') [3 min]}. Total 3600-4800m |
| Friday | |
| Saturday | |
| Sunday |
05/04/21-11/04/21
Race day is Saturday
| Monday | |
|---|---|
| Tuesday | Regent's Park. |
| Wednesday | |
| Thursday | 4-5 x {800m (5k pace=4'48'') [200m recovery]} + 4 x {200m (3k pace=1'10'') [200m recovery]}. Total 4000-4800m hard 1600m recovery |
| Friday | |
| Saturday | Chaser 3k |
| Sunday | Rest - race day is Saturday |
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:
