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.
24/06/19-30/06/19
Monday | |
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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 |
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 |
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 |
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 |
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 |
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 |
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 |
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: