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Faster for Athletics

The general philosophy is to run 3 key club sessions a week, Tuesday, Thursday and Sunday. Saturday is a mix of Parkruns and easy runs, and Sundays are a slightly longer run to maintain some endurance through the summer months. This 5 week schedule is designed to get you to the start line of the first two athletics fixtures in confidence, or to build towards summer league road races.

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

Week 1

09/05/22-15/05/22

Monday  
Tuesday Hampstead heath run (approx. 5.5miles)
Wednesday  
Thursday 400m (3k pace=2'36''), 800m (5k pace=5'22''), 1000m (10k pace=7'00''), 1000m (10k pace=7'00''), 800m (5k pace=5'22''), 400m (3k pace=2'36'') [2 min recovery] (Beginners drop the 1000m). Total distance 2400-4400m hard
Friday  
Saturday  
Sunday 5 miles Steady (1h01 - 1h07)

Week 2

16/05/22-22/05/22

Monday  
Tuesday Tuesday special: Easy to Regent's Park, 1 lap 10km pace, easy back to Talacre
Wednesday  
Thursday 4x (beginner) or 6-8x {400m (5k pace=2'41'') [2 min recovery] - very last 400m rep is 'faster'}. Total 1600-3200m hard.
Friday  
Saturday  
Sunday Athletics or Progression run: 45min easy and 30min Steady

Week 3

23/05/22-29/05/22

Monday  
Tuesday Hampstead heath run (approx. 5.5miles)
Wednesday  
Thursday 2x (beginner) or 3-4x {800m (10k pace=5'36'') [2 min recovery] then 3-4 200m (3k pace=1'18'') [60 second recovery]}. Total 3000m-4000m hard
Friday  
Saturday  
Sunday 5 miles Easy, 2 miles Threshold (1h29 - 1h33)

Week 4

30/05/22-05/06/22

Monday  
Tuesday Tuesday special: Easy to Regent's Park, 1 lap 10km pace, easy back to Talacre
Wednesday  
Thursday 400m (3k pace=2'36''), 800m (5k pace=5'22''), 1200m (10k pace=8'24''), 1200m (10k pace=8'24''), 800m (5k pace=5'22''), 400m (3k pace=2'36'') [2 min recovery] (Beginners drop the 1200m). Total distance 2800-5200m hard
Friday  
Saturday  
Sunday 5 miles Steady (1h01 - 1h07)

Week 5

06/06/22-12/06/22

Monday  
Tuesday Hampstead heath run (approx. 5.5miles)
Wednesday  
Thursday 5x (beginner) or 6-8x {400m (5k pace=2'41'') [2min recovery]}. Total 2000-3200m hard
Friday  
Saturday  
Sunday PH Athletics or Progression run: 45 mins easy, 40 mins steady

 

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: