Facebook Twitter Instagram
Log in
Image

Get Set for Gunnersbury - Spring Training Schedule 2017

A speed focussed training schedule to sharpen us up ready for the Summer League. In preparation for the summer, we're going back to basics and rediscovering our running form with short intervals at high speed. The aim is to then turn this speed into speed endurance over the summer.

Customization

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

No optional days selected.

Full Schedule:

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

Week 1

10/04/17-16/04/17

Monday  
Tuesday Regent's Park. 5 miles Easy (1h07)
Wednesday  
Thursday 12 x 200m (1m pace=1'15'') [200m walk recovery] Last 4 reps as relay race
Friday  
Saturday  
Sunday 5 miles Easy (1h07)

Week 2

17/04/17-23/04/17

Monday  
Tuesday Heath. 6 miles Steady (1h14)
Wednesday  
Thursday Pyramid: 100,200,300,400 [3min], 400 [3min], 400, 300, 200, 100. All mile pace. 1min rest except where noted.
Friday  
Saturday  
Sunday London Marathon Cheering

Week 3

24/04/17-30/04/17

I predict that the Rhododendrons and Azaleas outside Kenwood will be looking amazing. Don't miss them this week.

Monday  
Tuesday Rhododendrons. Alternate 12x60s hard with 12x60s float during this run.
Wednesday  
Thursday 8 x 600m (3k pace=3'54'') [60s]
Friday  
Saturday  
Sunday 7 miles Easy (1h33)

Week 4

01/05/17-07/05/17

Monday  
Tuesday Hampstead Heath run, e.g. 1hr fartlek including hard uphills
Wednesday  
Thursday 2 x (6 x 300m (1m pace=1'53'') [60s]) 3 mins between sets
Friday  
Saturday  
Sunday 7 miles Easy (1h33)

Week 5

08/05/17-14/05/17

Monday  
Tuesday Hampstead Heath, e.g. 1hr fartlek including hard downhills
Wednesday  
Thursday 2 x (7 x 200m (1m pace=1'15'') [45s]) 3mins between sets
Friday  
Saturday  
Sunday 4 miles Easy, 2 miles Steady (1h18)

Week 6

15/05/17-21/05/17

Monday  
Tuesday Hampstead Heath, e.g. off path route including fast uphills
Wednesday  
Thursday 6 x 800m (3k pace=5'13'') [60s]
Friday  
Saturday  
Sunday 7 miles Easy (1h33)

Week 7

22/05/17-28/05/17

The Hill garden and pergola opens late for two months, starting this week. Go and see it!

Monday  
Tuesday Heath. 6 miles Steady (1h14)
Wednesday  
Thursday 8-10 x 400m (1m pace=2'31'') [200m jog]
Friday  
Saturday  
Sunday 90 minutes easy, or rest if you did Velo Park

Week 8

29/05/17-04/06/17

Monday  
Tuesday 2 x 2.73m (10m pace=32'') [3min rest] (Outer circle)
Wednesday  
Thursday 4 x 600m (10k pace=4'12'') [200m float]. 4x100m relay practice
Friday  
Saturday  
Sunday Summer League Gunnersbury

 

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: