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
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.
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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:
