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All over Battersea - Summer Training Schedule 2017

A speed endurance focussed training schedule to building to a great time in the final Summer League race at Battersea.

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

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Full Schedule:

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

Week 1

05/06/17-11/06/17

Monday  
Tuesday Steady club run on Heath
Wednesday  
Thursday 3km time trial [5 min] 4x400m (3k pace=2'36'') [60 secs]. Total distance: 4200m
Friday  
Saturday  
Sunday 6 miles Easy (1h20)

Week 2

12/06/17-18/06/17

Monday  
Tuesday Club run: include 3 x 8 min (10m) [3 min]
Wednesday  
Thursday Pyramid: 2 x (1200m (5k pace=8'03''), 800m (5k pace=5'22''), 400m (3k pace=2'36''), [200m jog recoveries]). 2 mins recovery between sets. Total distance 4800m + 1200m recovery.
Friday  
Saturday  
Sunday Summer League: Harrow 10k

Week 3

19/06/17-25/06/17

Monday  
Tuesday Club run: Fartlek
Wednesday  
Thursday 6 x (800m (5k pace=5'22'') [200m jog]). Total distance 4800m + 1000m recovery.
Friday  
Saturday  
Sunday 6 miles Easy (1h20)

Week 4

26/06/17-02/07/17

Monday  
Tuesday Club run on Heath: hard on hills
Wednesday  
Thursday 2 x (1600m (10k pace=11'12'') [400m jog], 2 x (600m (3k pace=3'54'') [200m jog]) ). Total distance: 5200m hard, 1600 jog.
Friday  
Saturday  
Sunday Summer League: Dulwich 5 mile

Week 5

03/07/17-09/07/17

Monday  
Tuesday Steady club run
Wednesday  
Thursday Parlauf session (400m in pairs for 30 mins with active recovery consisting of body weight exercises)
Friday  
Saturday  
Sunday 5 miles Easy (1h07)

Week 6

10/07/17-16/07/17

Monday  
Tuesday Short Canal. 0.5 miles Easy, 1mile Steady, 1mile Threshold (30 mins)
Wednesday  
Thursday Ascending pyramid: 400m (3k pace=2'36''), 800m (5k pace=5'22''), 1200m (5k pace=8'03''), 1200m (10k pace=8'24'') [400m jog] 400m (3k pace=2'36''), 800m (5k pace=5'22''), 1200m (5k pace=8'03''). Recovery 200m jog unless specified. Total distance 6000m + 1200m recovery.
Friday  
Saturday  
Sunday Summer League: Regents Park 10k or marshal

Week 7

17/07/17-23/07/17

Monday  
Tuesday Club run: including 20min threshold (10m)
Wednesday  
Thursday Intervals: 1600m (10k pace=11'12'') [400m jog], 3 x 1200m (5k pace=8'03'') [200m jog], 3 x 300m (3k pace=1'57'') [60s rest] Total distance : 6200m hard + 1000m recovery
Friday  
Saturday  
Sunday 6 miles Easy (1h20)

Week 8

24/07/17-30/07/17

Monday  
Tuesday Regent's Park. 1mile Easy, 2 miles Steady, 2 miles Threshold (1h00)
Wednesday  
Thursday 2 x (4 x 800m (5k pace=5'22'') [200m jog] Rest between sets 3 mins. Total distance: 6400m + 1200m recovery
Friday  
Saturday  
Sunday 90 Easy including 3x(10min (Threshold) [5 min])

Week 9

31/07/17-06/08/17

Monday  
Tuesday Club run: steady
Wednesday  
Thursday 3km time trial [5 min rest], 6 x 200m (1m pace=1'15'') [45 secs]) . Total distance: 4200m hard.
Friday  
Saturday  
Sunday 90 Easy including 2x(15min (Threshold) [5 min])

Week 10

07/08/17-13/08/17

Monday  
Tuesday Club run: including 20 min threshold (10m)
Wednesday  
Thursday Full pyramid: 400m (5k pace=2'41''), 800m (5k pace=5'22''), 1200m (5k pace=8'03''), 1600m (5k pace=10'45'') [3 min recovery], 1200m (5k pace=8'03''), 800m (5k pace=5'22'') , 400m (5k pace=2'41''). Recovery 200m jog unless stated. Total distance: 6400m, 1200m recovery.
Friday  
Saturday  
Sunday 5 miles Easy (1h07)

Week 11

14/08/17-20/08/17

Monday  
Tuesday Steady club run
Wednesday  
Thursday 6 x 400m (5k-10k) [200m jog]). Relay practice (400m). Total distance: 2800m + 1000m recovery
Friday  
Saturday  
Sunday Summer League: Battersea Park 10k

 

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: