Starting Monday 24th May

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Monday: easy up to an hour. Loosen the legs and get the head right for tomorrow.


Tuesday: Compton Park: 6.30pm Warm up 5 min Tempo. Starting comfortably and then picking up to a good turnover - you need to be feeling ready mentally and physically by the end of this little temp so don’t over do it just get the heart and the legs going

3.30 min 5k race pace
2.30min 3k Race pace
75sec 1 mile pace [what you reckon you can run for a mile]
75sec [what you reckon you can run for a mile]
2.30 3k Race pace
3.30 5k race pace
off a minute recovery

3 x 300m - think about the last km of a race - you’d be looking at winding it up. Maybe you need to make up time or shake some one off. This is practicing that!

Cool down

Abbo and Jackie have a few more spaces on the track so if you’d like to try that out please drop them a message.

Wednesday: Mid week longish up to 70 mins easy running with a quicker last 12 mins.

Thursday: Easy 45 - 1 hour

Friday: day off or easy 30 mins

Saturday: 9am West Park Warm up 5 x mile warm down for anyone wanting to start developing your 5k-half Marathon strength this is the session for you. We’ve been using the Tuesdays to develop speed and now Saturdays will be about strength and endurance. Theres a massive difference as I am sure you know between 5k and 10k. Sometimes you can run a great 5k but you can’t convert that into a great 10k. Well to put it simply you have to run further in these sessions! For anyone wanting to run a good half marathon this year we will add in some extra miles and longer quicker runs on other days too.

Sunday: easy long no more than 90 mins.


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