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Summer League Ahoy - Spring Training Schedule 2018

A speed focussed schedule to get us ready for the Summer League. With the long distances behind us, we're going to focus on short intervals at high speed to turn this into speed endurance over the summer, building on 5k-10k pace

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

16/04/18-22/04/18

Monday  
Tuesday Tuesday club run
Wednesday  
Thursday 8 x 400m (5k pace=2'41'') [200m jog]
Friday  
Saturday  
Sunday London Marathon Cheering and 1h15 run

Week 2

23/04/18-29/04/18

Monday  
Tuesday Tuesday club run
Wednesday  
Thursday 8 x 400m (5k pace=2'41'') [200m float]
Friday  
Saturday  
Sunday 7 miles Easy (1h33)

Week 3

30/04/18-06/05/18

Monday  
Tuesday Tuesday club run
Wednesday  
Thursday 8 x 600m (5k pace=4'02'') [200m jog]
Friday  
Saturday  
Sunday 7 miles Easy, 1mile Steady (1h45)

Week 4

07/05/18-13/05/18

Monday  
Tuesday Tuesday club run/coached speed session Regent’s Park track
Wednesday  
Thursday 3km time trial [5m] followed by 5 x 400m (10k, 5k, 3k, 5k, 10k) [1min]
Friday  
Saturday  
Sunday 7 miles Easy (1h33)

Week 5

14/05/18-20/05/18

Monday  
Tuesday Tuesday club run
Wednesday  
Thursday 6 x 800m (5k pace=5'22'') [200m jog]
Friday  
Saturday  
Sunday 1h30 or Southern Athletics, Watford

Week 6

21/05/18-27/05/18

"The Hill Garden & Pergola is open, take in the views on Tuesday's Heath Extension"

Monday  
Tuesday Tuesday club run/coached speed session Regent’s Park track
Wednesday  
Thursday 12 x 400m (5k pace=2'41'') [1m rest]
Friday  
Saturday  
Sunday 1h30

Week 7

28/05/18-03/06/18

Monday  
Tuesday Tuesday club run
Wednesday  
Thursday 5 x 800m (10k pace=5'36'') [90s rest]
Friday  
Saturday  
Sunday Summer League Gunnersbury 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: