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The Great Lockdown Escape

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

01/03/21-07/03/21

Monday  
Tuesday Paddington. 5 miles Easy (1h00)
Wednesday  
Thursday 5-6 x {800m (5k pace=4'48'') [400m jog]}. Total 4000-4800m hard 2000-2400m recovery
Friday  
Saturday 4 miles Easy (48 mins)
Sunday 105 minute long run finishing with 20% @ Steady pace

Week 2

08/03/21-14/03/21

Monday  
Tuesday Paddington. 1mile Easy, 2 miles Threshold, 2 miles Easy (56 mins)
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 10 miles Easy (2h00)

Week 3

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 4 miles Easy (48 mins)
Sunday 7 miles Easy, 3 miles Steady (1h57)

Week 4

22/03/21-28/03/21

Monday  
Tuesday Paddington. 1mile Easy, 2 miles Threshold, 2 miles Easy (56 mins)
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 4 miles Easy (48 mins)
Sunday 8 miles Easy, 2 miles Steady (1h58)

Week 5

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 4 miles Easy (48 mins)
Sunday 7 miles Easy (1h24)

Week 6

05/04/21-11/04/21

Race day is Saturday

Monday  
Tuesday Regent's Park. 5 miles Easy (1h00)
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

 

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: