The general philosophy is to run 3 key runs a week with optional days on Monday, Wednesday, Friday, and Saturday. This plan has less millage which will give to plenty of time to recover whilst focusing on buildng up speed I recommend taking at least 1 day off running per a week (depending on current millage) and swapping out easy runs for other activities such as swimming and yoga to complement your training.
The schedule shown is for a runner hoping to complete a 5KM race in a time of 00:30:00.
No optional days selected.
Use our pace calculator to find out more about the terms used in the schedule.
24/04/23-30/04/23
| Monday | |
|---|---|
| Tuesday | Regent's Park. |
| Wednesday | |
| Thursday | 3x(beginner) or 6 x 800m (5k pace=4'48'') [200m jog recovery] + 3x 200m [1mi] [200m walk]. Total 6000m hard |
| Friday | |
| Saturday | |
| Sunday |
01/05/23-07/05/23
| Monday | |
|---|---|
| Tuesday | Regent's Park. |
| Wednesday | |
| Thursday | 3x (beginner) or 5x 1200m (10mi) [2 min static rest] Total 6000m hard |
| Friday | |
| Saturday | |
| Sunday |
08/05/23-14/05/23
| Monday | |
|---|---|
| Tuesday | Regent's Park. |
| Wednesday | |
| Thursday | 8x(beginner) or 10-12 x 400m (3k pace=2'20'') [200m walk recovery] . Total 4800m hard |
| Friday | |
| Saturday | |
| Sunday |
15/05/23-21/05/23
| Monday | |
|---|---|
| Tuesday | Regent's Park. |
| Wednesday | |
| Thursday | NO TRACK - Club Handicap at Highgate wood sign up calendar in advance |
| Friday | |
| Saturday | |
| Sunday |
22/05/23-28/05/23
| Monday | |
|---|---|
| Tuesday | 60 min progression run starting at easy pace ending at tempo pace, go somewhere flat! |
| Wednesday | |
| Thursday | 3x (beginner) or 5x {1000m (5k pace=6'00'') [2 min static recovery]} . Total 5000m hard |
| Friday | |
| Saturday | |
| Sunday |
29/05/23-04/06/23
| Monday | |
|---|---|
| Tuesday | Heath. |
| Wednesday | |
| Thursday | 8x(beginner) or 10-14 x 400m (3k pace=2'20'') [200m walk recovery] . Total 4800m hard. Session to be held at RP Cinder Track, meeting at Talacre |
| Friday | |
| Saturday | |
| Sunday | Race Prep - 10-20min warm up then 5K @ 10K Pace followed by 10 -20 min cool down |
05/06/23-11/06/23
| Monday | |
|---|---|
| Tuesday | Heath. |
| Wednesday | |
| Thursday | 4x (beginner) or 6x {1000m (5k pace=6'00'') [2 min static recovery]} . Total 6000m hard. Session to either be at RP Cinder rack or Primrose Hill, meeting at Talacre |
| Friday | |
| Saturday | |
| Sunday |
12/06/23-18/06/23
| Monday | |
|---|---|
| Tuesday | TARGET RACE - Sir Chinmoy Speed Steeds 5K at Battersea ParK |
| Wednesday | |
| Thursday | 30 min of 400m Paurlauf. Session to be held at RP Cinder Track, meeting at Talacre |
| Friday | |
| Saturday | |
| Sunday | Headstone Manor 10K - SUMMER LEAGUE |
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:
