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.
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.
|Regent's Park. ||12 x 200m (1m) [200m walk recovery] Last 4 reps as relay race|
|10 Apr to 16 Apr|
|Heath. ||Pyramid: 100,200,300,400 [3min], 400 [3min], 400, 300, 200, 100. All mile pace. 1min rest except where noted.||London Marathon Cheering|
|17 Apr to 23 Apr|
|Rhododendrons. Alternate 12x60s hard with 12x60s float during this run.||8 x 600m (3k) [60s]|
|24 Apr to 30 Apr|
|I predict that the Rhododendrons and Azaleas outside Kenwood will be looking amazing. Don't miss them this week.|
|Hampstead Heath run, e.g. 1hr fartlek including hard uphills||2 x (6 x 300m (1m) [60s]) 3 mins between sets|
|01 May to 07 May|
|Hampstead Heath, e.g. 1hr fartlek including hard downhills||2 x (7 x 200m (1m) [45s]) 3mins between sets|
|08 May to 14 May|
|Hampstead Heath, e.g. off path route including fast uphills||6 x 800m (3k) [60s]|
|15 May to 21 May|
|Heath. ||8-10 x 400m (1m) [200m jog]||90 minutes easy, or rest if you did Velo Park|
|22 May to 28 May|
|The Hill garden and pergola opens late for two months, starting this week. Go and see it!|
|2 x 2.73m (10m) [3min rest] (Outer circle)||4 x 600m (10k) [200m float]. 4x100m relay practice||Summer League Gunnersbury|
|29 May to 04 Jun|
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: