You can choose whether to do 1, 2 or 3 speed sessions each week. If you only do one, choose the Thursday session. If you are aiming to build 3k and mile pace, do the Tuesday and Thursday sessions. If you wish to work on your endurance, do the Thursday and Saturday sessions.
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.
12/04/21-18/04/21
| Monday | |
|---|---|
| Tuesday | Regent's Park. |
| Wednesday | |
| Thursday | 5-6 x {800m (5k pace=4'48'') [400m jog]}. Total 4000-4800m hard 2000-2400m recovery |
| Friday | |
| Saturday | |
| Sunday |
19/04/21-25/04/21
| Monday | |
|---|---|
| Tuesday | 10-12 x {200m (3k pace=1'10'') [90s] Total 2000-2400m |
| Wednesday | |
| Thursday | 200m [60s], 400m [60s], 600m [60s], 800m [60-90s], 1000m [60-90s], 800 [60-90s], 600 [60s], 400 [60s], 200m [60s between each] (3-5k pace) Total: 5000m |
| Friday | |
| Saturday | |
| Sunday |
26/04/21-02/05/21
| Monday | |
|---|---|
| Tuesday | 8 x 300m (3k pace=1'45'') [2min] Total 2400m |
| Wednesday | |
| Thursday | 4-5 x {1000m (10k pace=6'15'') [400m jog]} Total 4-5000m hard, 2000m recovery |
| Friday | |
| Saturday | |
| Sunday |
03/05/21-09/05/21
| Monday | |
|---|---|
| Tuesday | Regent's Park. |
| Wednesday | |
| Thursday | 3 x {400m (5k pace=2'24'') [400m recovery]}, 3 x {200m (3k pace=1'10'') [200m recovery]} Total: 3600 |
| Friday | |
| Saturday | |
| 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:
