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.
10/04/17-16/04/17
| Monday | |
|---|---|
| Tuesday | Regent's Park. |
| Wednesday | |
| Thursday | 12 x 200m (1m pace=1'15'') [200m walk recovery] Last 4 reps as relay race |
| Friday | |
| Saturday | |
| Sunday |
17/04/17-23/04/17
| Monday | |
|---|---|
| Tuesday | Heath. |
| 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 |
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 |
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 |
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 |
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 |
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. |
| 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 |
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 |
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:
