Facebook Twitter Instagram
Log in

View all schedules

Image

XC Champs Schedule

The general philosophy is to run 3 key club sessions a week, Tuesday, Thursday and Sunday. Saturday is a mix of Parkruns, XC and easy runs, and Sundays are long runs building up to Half Marathon Distance and tuning to race pace . This 8 week schedule is designed to get you to the start line of the PH Cross Country Champs with confidence

Customization

The schedule shown is for a runner hoping to complete a 10KM race in a time of 01:10:00.

No optional days selected.

Full Schedule:

Use our pace calculator to find out more about the terms used in the schedule.

Week 1

03/01/22-09/01/22

Monday  
Tuesday Canal. 4 miles Easy, 0 miles Threshold (53 - 56 mins)
Wednesday  
Thursday 4 (beginner) or 6-8 x {400m (5k pace=2'41'') [400m jog recovery]} Total 2400-3200m hard, 2400-3200m recovery
Friday  
Saturday  
Sunday 6 miles Steady (1h14 - 1h20)

Week 2

10/01/22-16/01/22

Monday  
Tuesday Canal. 4 miles Easy (53 - 56 mins)
Wednesday  
Thursday 2 (beginner) or 3-4 x {800m (10k pace=5'36'')[400m jog recovery]+400m (5k pace=2'41'')[400m jog recovery]} Total 3600-4800m hard, 2400-3200 recovery
Friday  
Saturday  
Sunday 7 miles Easy (1h33 - 1h38)

Week 3

17/01/22-23/01/22

Monday  
Tuesday 2 x 10min Kenyan Hills with 3 min rest between
Wednesday  
Thursday 2 (beginner) or 3-4 x {400m (10k pace=2'48'') 400m (5k pace=2'41'') [200m jog recovery] 200m (3k pace=1'18'') [400m jog recovery]} Total 3000-4000m hard, 1800-2400m recovery
Friday  
Saturday  
Sunday 100 min or Fred Hughes 10 miler

Week 4

24/01/22-30/01/22

Monday  
Tuesday Paddington. 5 miles Easy (1h07 - 1h10)
Wednesday  
Thursday 2 (beginner) or 3-4 x {1600m (10k pace=11'12'')[600m recovery jog]} Total 4800-6400m hard, 1800-2400m recovery.
Friday  
Saturday  
Sunday 5 miles Steady, 1mile Threshold (1h13 - 1h18)

Week 5

31/01/22-06/02/22

Monday  
Tuesday 2 x 15 min Kenyan Hills with 3 min rest between
Wednesday  
Thursday 3-4 (beginner) or 4-5x {1200m (10k pace=8'24'') [400m jog recovery]+ 4x {200m (3k pace=1'18'') [200m recovery]}. Total 5600-6800m hard, 2400-2800m recovery
Friday  
Saturday  
Sunday 9 miles Steady (1h51 - 2h00)

Week 6

07/02/22-13/02/22

Monday  
Tuesday 70-80 min (Highgate plus outer circle)
Wednesday  
Thursday 3 (beginner) or 4-5x {1600m (10m pace=11'31'') [400m recovery]} Total 6400-7200m hard, 1600-2000m recovery
Friday  
Saturday  
Sunday 8 miles Easy, 1mile Threshold (1h58 - 2h04)

Week 7

14/02/22-20/02/22

Monday  
Tuesday 2 x 20 min Kenyan Hills with 3 min rest between
Wednesday  
Thursday 4-5x (beginner) or 6-8 x {800m (10k pace=5'36'') [400m jog recovery]}. Total 4800-6400m hard, 2400-3200m recovery
Friday  
Saturday  
Sunday 7 miles Easy (1h33 - 1h38)

Week 8

21/02/22-27/02/22

Race Day!

Monday  
Tuesday Short Canal. 2.5 miles Easy (33 - 35 mins)
Wednesday  
Thursday 1-2 (beginner) or 2-3x {1000m (10m pace=7'12'') [200m recovery]} + 3x {200m (3k pace=1'18'') [200m recovery]} Total 2600-3600 hard, 1000-1200 recovery
Friday  
Saturday  
Sunday 2 miles Easy (27 - 28 mins)

 

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: