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.
The schedule shown is for a runner hoping to complete a 10KM race in a time of 01:10:00.
No optional days selected.
Use our pace calculator to find out more about the terms used in the schedule.
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 |
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 |
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 |
21/03/22-27/03/22
| Monday | |
|---|---|
| Tuesday | Paddington. |
| 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 |
28/03/22-03/04/22
| Monday | |
|---|---|
| Tuesday | Tussauds. |
| 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 |
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 |
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 |
18/04/22-24/04/22
| Monday | |
|---|---|
| Tuesday | Regent's Park. |
| Wednesday | |
| Thursday | Provisional: ~5k Handicap Race in Highgate Wood. No Track |
| Friday | |
| Saturday | |
| Sunday |
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 |
02/05/22-08/05/22
Race Day!
| Monday | |
|---|---|
| Tuesday | Short Canal. |
| 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 |
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:
