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Spring Targets

The general philosophy is to run 3 key club sessions a week, Tuesday, Thursday and Sunday. Saturday is mostly a mixture of Parkruns and easy runs and Sundays are long runs building up to longer distances at a steady pace . This 10 week schedule is designed to keep you in shape to target a few key races ahead of some fast summer training.

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

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Full Schedule:

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

Week 1

28/02/22-06/03/22

Monday  
Tuesday 60 min race weekend recovery
Wednesday  
Thursday 'Dreierlauf, ie paarlauf in 3s (5x (beginner) or 10x (200m) (3k)). Total distance 2000m hard, 2000m
Friday  
Saturday  
Sunday Regent's Park 10k race or 60min Easy if you raced on Saturday

Week 2

07/03/22-13/03/22

Monday  
Tuesday Tuesday special: Easy to Regent's Park, 1 lap 10km pace, easy to Primrose Hill, 4-8x 8 sec hill sprints
Wednesday  
Thursday 3-4x (beginner) or 5-6x {800m (10k pace=5'36'') [200m jog recovery]}. Total 4000-4800m hard, 1000-1200m recovery" OR "Beer Mile
Friday  
Saturday  
Sunday 7 miles Easy (1h33 - 1h38)

Week 3

14/03/22-20/03/22

Monday  
Tuesday Tuesday special: Easy to Regent's Park, 1 lap HM pace, easy to Primrose Hill, 6-8x 8 sec hill sprints, Easy jog back
Wednesday  
Thursday 2x (beginner) or 3-4x {1000m (10k pace=7'00'') into 200m (3k pace=1'18'') [3 min static rest]}. Total 3600-4800m hard
Friday  
Saturday  
Sunday 6 miles Easy, 1mile Threshold (1h31 - 1h36)

Week 4

21/03/22-27/03/22

Monday  
Tuesday Paddington. 5 miles Easy (1h07 - 1h10)
Wednesday  
Thursday 5x beginner or 6-8x if racing Saturday; 8-10x if racing Sunday (400m) (10k) [2min static rest]). Total distance 4000m
Friday  
Saturday  
Sunday Middlesex XC Championships or 60min Easy if you raced on Saturday

Week 5

28/03/22-03/04/22

Monday  
Tuesday Tussauds. 5.5 miles Easy (1h13 - 1h17)
Wednesday  
Thursday 4x (beginner) or 6-8x {800m (10k pace=5'36'') 200m jog recovery]}. Total 4800-6400m hard, 2000-3000m recovery
Friday  
Saturday  
Sunday 8 miles Steady (1h38 - 1h47)

Week 6

04/04/22-10/04/22

Monday  
Tuesday Tuesday Hill Special: Easy to Primrose Hill, 2 sets of 4x 45sec hill sprints with recovery jog down [3 min recovery jog between], Easy job back
Wednesday  
Thursday 200m (3k pace=1'18'') [200m recovery], 400m (5k pace=2'41'') [2 min rest], 800m (10k pace=5'36'') [2 min rest], 1200 (10mi) [2 min rest] 1600m (HM) [3 min rest], 1200 (10mi) [2 min rest], 800m (10k pace=5'36'') [2 min rest], 400m (5k pace=2'41'') [2 min rest], 200m (3k pace=1'18'') [200m recovery]. Total 6800 hard Beginners do 200, 400, 800, 400, 200
Friday  
Saturday  
Sunday 8 miles Easy, 1mile Threshold (1h58 - 2h04)

Week 7

11/04/22-17/04/22

Monday  
Tuesday Tuesday Hill Special: Easy to Primrose Hill, 2 sets of 5x 45sec hill sprints with recovery jog down [3 min recovery jog between], Easy job back
Wednesday  
Thursday 2x (beginner) or 3-4x {1200m (10k pace=8'24'') into 400m (3k pace=2'36'') [3 min static rest]}. Total 4800-6400m hard
Friday  
Saturday  
Sunday 7 miles Easy (1h33 - 1h38)

Week 8

18/04/22-24/04/22

Monday  
Tuesday Regent's Park. 5 miles Easy (1h07 - 1h10)
Wednesday  
Thursday Provisional: ~5k Handicap Race in Highgate Wood. No Track
Friday  
Saturday  
Sunday 10 miles Steady (2h03 - 2h13)

Week 9

25/04/22-01/05/22

Monday  
Tuesday Tuesday Hill Special: Easy to Primrose Hill, 10x 45sec hill sprints with recovery jog down, Easy job back
Wednesday  
Thursday 2x beginner or 4x (1600m (10k pace=11'12'') [3 min rest]. Total distance 6400m hard
Friday  
Saturday  
Sunday 7 miles Steady (1h26 - 1h33)

Week 10

02/05/22-08/05/22

Race Day!

Monday  
Tuesday Short Canal. 2.5 miles Easy (33 - 35 mins)
Wednesday  
Thursday 4x beginner or 8x (400m) (10k) [200m jog recovery]) + 4x (200m) (3k) [200m recovery]. Total distance 4000m hard, 2000 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: