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May Chaser 3k

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.

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

12/04/21-18/04/21

Monday  
Tuesday Regent's Park. 5 miles Steady (55 mins)
Wednesday  
Thursday 5-6 x {800m (5k pace=4'48'') [400m jog]}. Total 4000-4800m hard 2000-2400m recovery
Friday  
Saturday  
Sunday 7 miles Easy (1h24)

Week 2

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 8 miles Easy (1h36)

Week 3

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 9 miles Easy (1h48)

Week 4

03/05/21-09/05/21

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

 

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: