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*** Due to coronavirus, Mornington Chasers running sessions have been suspended. We’re having online fitness sessions instead, check out our calendar and Facebook group for more information. ***

Urban's Chase the Pace Schedule

This training schedule has been designed by our coach Urban Bettag to prepare you for an excellent 5km or 10km time at the Chase the Pace event. This is a one off event at Parliament Hill track to celebrate 30 years of Mornington Chasers.

Along the way, you will test how your are progressing at Summer League events.

The Friday sessions in this schedule are optional. The Thursday sessions show the maximum number of repetitions anyone should do. The actual sessions will often be time-boxed so only faster runners will do all the repetitions.

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You can customize this schedule to your times and training preferences, then bookmark the page. The schedule shown is for someone with a 5K time of 20:17.

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Full Schedule

Week Start Mon Tue Wed Thu Fri Sat Sun

09/05/16
8.5m

5m

6m
10m
RoadGymParliament Hill TrackParliament HillRoad
Total miles: 29.5Rest day or cross training
Steady paced medium distance run / club run
Strengh & conditioning
3x (1,200m [5k] (200m jog) - 2x 400m [3k] (50'' Rest)) (400m jog)
Rest day
2m easy W/U + 6x 30'' HILL SPRINTS (WALK BACK) + 2m easy C/D
Steady paced medium distance run

16/05/16
9m

5m

3.1m
9m
RoadGymParliament Hill TrackOff roadRoad
Total miles: 26.1Rest day or cross training
Steady paced medium distance run / club run
Strengh & conditioning
3x (400m [3k] (200m jog) - 800m [5k] (200m jog) - 1,200m [10k] (200m jog)) (400m jog)
Rest day
parkrun
Steady paced medium distance run

23/05/16
7m

5m


11m
RoadGymRoadRoad
Total miles: 23Rest day or cross training
Steady paced medium distance run / club run
Strengh & conditioning
1.5m easy W/U + 6x (3' FAST[5k] + 1'30'' easy) + 1.5m easy C/D
Rest day
Rest day
Steady paced medium distance run

30/05/16
8m

5m

9m
11m
RoadGymParliament Hill TrackRoadRoad
Total miles: 33Rest day or cross training
Steady paced medium distance run / club run
Strengh & conditioning
2,000m [10k] (400m jog) + 2x 1,000m [5k] (200m jog) + 4x 600m [5k] (200m jog)
Rest day
1.5m easy W/U + 3x 2m[mile 1 @ 10m pace/mile 2 15'' faster](2' easy) + 1.5m easy C/D
Steady paced medium distance run

06/06/16
8.5m

5m


6.2m
RoadGymParliament Hill TrackRoad
Total miles: 19.7Rest day or cross training
Steady paced medium distance run / club run
Strengh & conditioning
4x 3x 400m[5k] (50'') (400m jog)
Rest day
Rest day
SUMMER LEAGUE / HARROW

13/06/16
9m
5m
5m

3.1m
8m
RoadRoadParliament Hill TrackRoad
Total miles: 30.1Rest day or cross training
Steady paced medium distance run / club run
Easy recovery run + 4x 100m strides
4x 2x 800m [5k] (200m jog) (400m jog)
Rest day
parkrun
Steady paced medium distance run

20/06/16
7m

5m

6m
9m
RoadGymParliament Hill TrackPrimrose HillRoad
Total miles: 27Rest day or cross training
Steady paced medium distance run / club run
Strengh & conditioning
1.5m easy W/U + 3x (3' [10m] 3' [10k] 3' [5k]) (2' WALK) + 1.5m easy C/D
Rest day
2m easy W/U + Kenyan hills - 4x (6' Continuous Up/Down Hill Running) (1'30'' jog) + 2m easy C/D
Steady paced medium distance run

27/06/16
8m
5m
5m

7m
10m
RoadRoadParliament Hill TrackRoadRoad
Total miles: 35Rest day or cross training
Steady paced medium distance run / club run
Easy recovery run + 4x 100m strides
4x 1,600m [5k+] (400m jog)
Rest day
1.5m W/U + 4m tempo + 1.5m C/D
Steady paced medium distance run

04/07/16
8.5m

5m


5m
RoadGymParliament Hill TrackRoad
Total miles: 18.5Rest day or cross training
Steady paced medium distance run / club run
Strengh & conditioning
"Bonderenko" session
Rest day
Rest day
SUMMER LEAGUE / DULWICH PARK

11/07/16
9m
6m
5m

3.1m
9m
RoadRoadParliament Hill TrackOff roadRoad
Total miles: 32.1Rest day or cross training
Steady paced medium distance run / club run
Easy recovery run + 6x 100m strides
4x 1,200m (5k) (400m jog) + 6x 200m (3k) [200m Float]
Rest day
parkrun
Steady paced medium distance run

18/07/16
7m

5m


6.2m
RoadGymParliament Hill TrackRoad
Total miles: 18.2Rest day or cross training
Steady paced medium distance run / club run
Strengh & conditioning
Ladder - 3x (400m [3k] (200m jog) - 800m [5k] (200m jog) - 1,200m [10k] (200m jog))(400m jog)
Rest day
Rest day
SUMMER LEAGUE / REGENT's PARK

25/07/16
8m
6m
5m

6m
8m
RoadRoadParliament Hill TrackPrimrose HillRoad
Total miles: 33Rest day or cross training
Steady paced medium distance run / club run
Easy recovery run + 8x 100m strides
8x 800m [5k] (200m jog)
Rest day
2m easy W/U + 4x LYDIARD HILLS (400m UPHILL - 400m flat - 400m downhill - 400m flat) + 2m easy C/D
Steady paced medium distance run

01/08/16
8.5m
6m
5m

6m
9m
RoadRoadParliament Hill TrackRoadRoad
Total miles: 34.5Rest day or cross training
Steady paced medium distance run / club run
Easy recovery run + 8x 100m strides
Reverse ladder / 3x (1,200m [10k] (200m jog) - 800m [5k] (200m jog) - 400m [3k]) (400m jog)
Rest day
(Progressive) Tempo Run - start @ easy pace, increase pace BY 15'' / mile
Steady paced medium distance run

08/08/16
9m
6m
5m


6.2m
RoadRoadParliament Hill TrackRoad
Total miles: 26.2Rest day or cross training
Steady paced medium distance run / club run
Easy recovery run + 8x 100m strides
35' Paarlauf
Rest day
Rest day
SUMMER LEAGUE / GUNNERSBURY PARK

15/08/16
7m
6m
5m

4.5m
7m
RoadRoadParliament Hill TrackRoadRoad
Total miles: 29.5Rest day or cross training
Steady paced medium distance run / club run
Easy recovery run + 8x 100m strides
6x 1000m [5k] (200m jog) + 4x 200m [1.5k] (200m jog)
Rest day
Mona fartlek - 1.5m W/U easy + 2x 1'30''[FAST] (1'30'' easy) + 4x 60''[FAST](60'' easy) + 4x 30''[FAST](30'' easy) + 4x 15''[FAST](15'' easy) + 1.5m C/D easy
Steady paced medium distance run

22/08/16
8m
6m
5m

6.2m

RoadRoadParliament Hill TrackParliament Hill Track
Total miles: 25.2Rest day or cross training
Steady paced medium distance run / club run
Easy recovery run + 8x 100m strides
4x 3x 300m [3k] (100m WALK) (400m jog)
Rest day
Chase the Pace 5k and 10k
Rest day