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.
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.
| Week Start | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 09/05/16 | 8.5m | 5m | 6m | 10m | |||
| Road | Gym | Parliament Hill Track | Parliament Hill | Road | |||
| Total miles: 29.5 | Rest 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 | |||
| Road | Gym | Parliament Hill Track | Off road | Road | |||
| Total miles: 26.1 | Rest 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 | ||||
| Road | Gym | Road | Road | ||||
| Total miles: 23 | Rest 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 | |||
| Road | Gym | Parliament Hill Track | Road | Road | |||
| Total miles: 33 | Rest 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 | ||||
| Road | Gym | Parliament Hill Track | Road | ||||
| Total miles: 19.7 | Rest 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 | ||
| Road | Road | Parliament Hill Track | Road | ||||
| Total miles: 30.1 | Rest 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 | |||
| Road | Gym | Parliament Hill Track | Primrose Hill | Road | |||
| Total miles: 27 | Rest 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 | ||
| Road | Road | Parliament Hill Track | Road | Road | |||
| Total miles: 35 | Rest 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 | ||||
| Road | Gym | Parliament Hill Track | Road | ||||
| Total miles: 18.5 | Rest 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 | ||
| Road | Road | Parliament Hill Track | Off road | Road | |||
| Total miles: 32.1 | Rest 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 | ||||
| Road | Gym | Parliament Hill Track | Road | ||||
| Total miles: 18.2 | Rest 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 | ||
| Road | Road | Parliament Hill Track | Primrose Hill | Road | |||
| Total miles: 33 | Rest 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 | ||
| Road | Road | Parliament Hill Track | Road | Road | |||
| Total miles: 34.5 | Rest 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 | |||
| Road | Road | Parliament Hill Track | Road | ||||
| Total miles: 26.2 | Rest 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 | ||
| Road | Road | Parliament Hill Track | Road | Road | |||
| Total miles: 29.5 | Rest 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 | |||
| Road | Road | Parliament Hill Track | Parliament Hill Track | ||||
| Total miles: 25.2 | Rest 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 |
