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.
04/06/18-10/06/18
| Monday | |
|---|---|
| Tuesday | Tuesday club run |
| Wednesday | |
| Thursday | 3x (800m (10k pace=5'36'') into 400m (5k pace=2'41'') into 400m (mile) [3min]). Total distance 4800m |
| Friday | |
| Saturday | |
| Sunday |
11/06/18-17/06/18
| Monday | |
|---|---|
| Tuesday | Tuesday club run |
| Wednesday | |
| Thursday | Pyramid: 400m (mile) [30s], 800m (5k pace=5'22'') [60s], 1200m (10k pace=8'24'') [2min], 1200m (10k pace=8'24'') [60s], 800m (5k pace=5'22'') [60s], 400m (mile) . Total distance 4800m |
| Friday | |
| Saturday | |
| Sunday | Summer League: Headstone Manor 10k |
18/06/18-24/06/18
| 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]. Total distance 5000m |
| Friday | |
| Saturday | |
| Sunday |
25/06/18-01/07/18
| Monday | |
|---|---|
| Tuesday | Tuesday club run |
| Wednesday | |
| Thursday | 2x 400m (mile) [1min] followed by 5 x (800m (5k pace=5'22'') [2 min] followed by 2x 400m (mile) [1min]. Total distance 5600m |
| Friday | |
| Saturday | |
| Sunday | Summer League: Dulwich 5 mile |
02/07/18-08/07/18
| Monday | |
|---|---|
| Tuesday | Tuesday club run |
| Wednesday | |
| Thursday | 8 x (400m (5k pace=2'41'') straight into 400m (10k pace=2'48'')) [1min]. Total distance 6400m |
| Friday | |
| Saturday | |
| Sunday |
09/07/18-15/07/18
| Monday | |
|---|---|
| Tuesday | Tuesday club run/coached speed session Regent’s Park track |
| Wednesday | |
| Thursday | 30 min Paarlauf (3k) (400m reps in pairs with static recovery) |
| Friday | |
| Saturday | |
| Sunday | Summer League: Regents Park 10k or marshal |
16/07/18-22/07/18
| Monday | |
|---|---|
| Tuesday | Tuesday club run |
| Wednesday | |
| Thursday | 8 x (800m (5k pace=5'22'') [1min]. Total distance 6400m |
| Friday | |
| Saturday | |
| Sunday |
23/07/18-29/07/18
| Monday | |
|---|---|
| Tuesday | Tuesday club run |
| Wednesday | |
| Thursday | 3km time trial [5m] followed by 5 x 400m (10k, 5k, 3k, 5k, 10k) [1min] |
| Friday | |
| Saturday | |
| Sunday | 1h30 |
30/07/18-05/08/18
| Monday | |
|---|---|
| Tuesday | Tuesday club run/coached speed session Regent’s Park track |
| Wednesday | |
| Thursday | 3x (800m (10k pace=5'36'') into 400m (5k pace=2'41'') [2min]). Total distance 3600m |
| 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:
