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.
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.
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 |
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 |
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 |
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 |
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 |
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:
