A speed endurance focussed training schedule to building to a great time in the final Summer League race at Battersea.
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.
05/06/17-11/06/17
Monday | |
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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 |
12/06/17-18/06/17
Monday | |
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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 |
19/06/17-25/06/17
Monday | |
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Tuesday | Club run: Fartlek |
Wednesday | |
Thursday | 6 x (800m (5k pace=5'22'') [200m jog]). Total distance 4800m + 1000m recovery. |
Friday | |
Saturday | |
Sunday |
26/06/17-02/07/17
Monday | |
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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 |
03/07/17-09/07/17
Monday | |
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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 |
10/07/17-16/07/17
Monday | |
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Tuesday | Short Canal. |
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 |
17/07/17-23/07/17
Monday | |
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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 |
24/07/17-30/07/17
Monday | |
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Tuesday | Regent's Park. |
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]) |
31/07/17-06/08/17
Monday | |
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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]) |
07/08/17-13/08/17
Monday | |
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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 |
14/08/17-20/08/17
Monday | |
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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 |
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: