Batter times at Bettersea

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

24/06/19-30/06/19

Monday
Tuesday	Tuesday coached session with John & Lauren
Wednesday
Thursday	3x (1200m (10k pace=8'24'') into 400m (mile) [3min]). Total distance 4800m
Friday
Saturday
Sunday	Summer League: Perivale 5m

Week 2

01/07/19-07/07/19

Monday
Tuesday	10k Tuesday: Easy to Regent's Park, 5km @ 10km pace, 1km jog, 5km @ 10km pace, easy back
Wednesday
Thursday	3x (800m (10k pace=5'36'') into 400m (5k pace=2'41'') into 400m (mile) [3min]). Total distance 4800m
Friday
Saturday
Sunday	5 miles Easy (1h07 - 1h10)

Week 3

08/07/19-14/07/19

Monday
Tuesday	10k Tuesday: Easy to Regent's Park, 5km @ 10km pace, 1km jog, 5km @ 10km pace, easy back
Wednesday
Thursday	3x (400m (mile) into 1600m (10k pace=11'12'') [3min]). Total distance 6000m
Friday
Saturday
Sunday	6 miles Easy (1h20 - 1h24)

Week 4

15/07/19-21/07/19

Monday
Tuesday	Tuesday coached session with John & Lauren
Wednesday
Thursday	4x (1600m (10k pace=11'12'') [3min]). Total distance 6400m
Friday
Saturday
Sunday	Summer League: Chasers 10k

Week 5

22/07/19-28/07/19

Monday
Tuesday	10k Tuesday: Easy to Regent's Park, 5km @ 10km pace, 1km jog, 5km @ 10km pace, easy back
Wednesday
Thursday	12x (200m (mile) [200m jog]). Total distance 4800m
Friday
Saturday
Sunday	5 miles Easy (1h07 - 1h10)

Week 6

29/07/19-04/08/19

Monday
Tuesday	10k Tuesday: Easy to Regent's Park, 5km @ 10km pace, 1km jog, 5km @ 10km pace, easy back
Wednesday
Thursday	5x (1600m (10k pace=11'12'') [3min]). Total distance 8000m. Less fast runners to do 3-4x
Friday
Saturday
Sunday	7 miles Easy (1h33 - 1h38)

Week 7

05/08/19-11/08/19

Monday
Tuesday	Tuesday coached session with John & Lauren
Wednesday
Thursday	10x (400m) (10k) [1min]). Total distance 4000m
Friday
Saturday
Sunday	Summer League: Battersea 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:

If you are ill or injured, rest.
If you miss some sessions, just let them go. Don't try and catch up and don't beat yourself up. Everyone misses some sessions, you don't have to hit every one to achieve your goal.
Don't worry if you have a bad session or even a couple of bad weeks. It happens to all of us. But if you do continue to find the schedule too tough, ease off.
All times and distances are approximate. If you're doing a tough route, run by time rather than distance as it is the effort you put in that counts not the distance.