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PBs at Battersea - Summer Training Schedule 2018

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

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 6 miles Easy (1h20)

Week 2

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

Week 3

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 6 miles Easy (1h20)

Week 4

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

Week 5

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 5 miles Easy (1h07)

Week 6

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

Week 7

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 6 miles Easy (1h20)

Week 8

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

Week 9

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

 

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: