The summer program can be downloaded from here.
| Program | Week No | W/C | Tuesday | Thursday | Saturday | Sunday | NOTES | Current |
|---|---|---|---|---|---|---|---|---|
| Summer 2019 | 1 | 01/04/2019 | 6x400 mtrs @ 5km pace followed by 4x150 mtrs at sub mile pace | Steady 50-80 mins run | Conditioning warm-up Hill session - Short Reps & 20-30 mins easy | 10-12 miles easy | More focus on quicker and shorter reps in track sessions. Longer reps can be achieved on Thursday's or Saturday's. Try to use the Park more during easy and steady runs as the lighter nights start. Marathon runners are recommended to take a 2 week break post marathon | No |
| Summer 2019 | 2 | 08/04/2019 | Pyramid Session 200,400,600,800,600,400,200 @5km pace | Steady 50-80 mins run | Parkrun or Long reps in Oakwood Park | 6-12 miles easy | More focus on quicker and shorter reps in track sessions. Longer reps can be achieved on Thursday's or Saturday's. Try to use the Park more during easy and steady runs as the lighter nights start. Marathon runners are recommended to take a 2 week break post marathon | No |
| Summer 2019 | 3 | 15/04/2019 | 3x4x200 mtrs @sub 5km pace | 10-15 mins easy, 30 mins fartlek, 10-15 mins easy in Trent Park | Conditioning warm-up & Hill reps ideally pendulum Everest or similar | 6-10 miles easy | More focus on quicker and shorter reps in track sessions. Longer reps can be achieved on Thursday's or Saturday's. Try to use the Park more during easy and steady runs as the lighter nights start. Marathon runners are recommended to take a 2 week break post marathon | No |
| Summer 2019 | 4 | 22/04/2019 | 5x600 mtrs (400@5km pace & 200@1 mile pace) | Steady 50-80 mins run | April Handicap | London Marathon | More focus on quicker and shorter reps in track sessions. Longer reps can be achieved on Thursday's or Saturday's. Try to use the Park more during easy and steady runs as the lighter nights start. Marathon runners are recommended to take a 2 week break post marathon | Yes |
| Summer 2019 | 5 | 29/04/2019 | 4x300 @5km pace followed by 4x150 mtrs finishing pace | 10-15 mins easy, 30 mins fartlek, 10-15 mins easy in Trent Park | Conditioning warm-up - Club Group Session | 8-14 miles easy | 2 weeks of stronger runs and speed work | Yes |
| Summer 2019 | 6 | 06/05/2019 | 8x400 mtrs @ sub 5km pace | Steady 50-80 mins run | Parkrun - prepare as a race with full warm-up | 8-14 miles easy | 2 weeks of stronger runs and speed work | Yes |
| Summer 2019 | 7 | 13/05/2019 | Pyramid Session 200,400,600,800,600,400,200 @5km pace | Steady 50-80 mins run | Conditioning warm-up Hill session - Short Reps & 20-30 mins easy | 6-10 miles easy | Lighter week ahead of first MWL | Yes |
| Summer 2019 | 8 | 20/05/2019 | Race Prep - 8x300 @ 5km Pace & 4x60 mtr strides | MID-Week League St.Albans | May Handicap | 8-12 miles easy | Tuesday sessions are focussed on people looking at competing in the MWL and those improving their 5-10km times. More specific advice can be provided on request | Yes |
| Summer 2019 | 9 | 27/05/2019 | 6x300 mtrs @ 5km pace followed by 4x150 mtrs at sub mile pace | 10-15 mins easy, 30 mins fartlek, 10-15 mins easy in Trent Park | Conditioning warm-up followed by hills if not completing Aquathlon | Trent Park Aquathlon | Tuesday sessions are focussed on people looking at competing in the MWL and those improving their 5-10km times. More specific advice can be provided on request | Yes |
| Summer 2019 | 10 | 03/06/2019 | 5x800 mtrs (400@5km pace & 400@1 mile pace) | 10 mins easy. Alternating 6x1km's @ 10km pace & Marathon pace. 10 mins easy | 50-80 mins easy in Trent Park - Maintain pace on hills | 6-10 miles easy | Tuesday sessions are focussed on people looking at competing in the MWL and those improving their 5-10km times. More specific advice can be provided on request | Yes |
| Summer 2019 | 11 | 10/06/2019 | Race Prep - 6x400 (200@10km & 200@5km) & 4x60 mtr strides | Mid-Week League Royston | Conditioning warm-up - 3 min efforts along Obelisk path | 6-10 miles easy | Tuesday sessions are focussed on people looking at competing in the MWL and those improving their 5-10km times. More specific advice can be provided on request | Yes |
| Summer 2019 | 12 | 17/06/2019 | Race Prep - 8x300 @ 5km Pace & 4x60 mtr strides | Mid-Week League Orion | Hills & Relays in TP if not running Triffic Trail | Triffic Trail | Tuesday sessions are focussed on people looking at competing in the MWL and those improving their 5-10km times. More specific advice can be provided on request | Yes |
| Summer 2019 | 13 | 24/06/2019 | 5x600 mtrs (400@5km pace & 200@1 mile pace) 4x60 mtr strides | Steady 50-80 mins run | June Handicap | 6-10 miles easy | Tuesday sessions are focussed on people looking at competing in the MWL and those improving their 5-10km times. More specific advice can be provided on request | Yes |
| Summer 2019 | 14 | 01/07/2019 | Race Prep - 6x400 (200@10km & 200@5km) & 4x60 mtr strides | Mid-Week League Trent Park | 50-80 mins easy in Trent Park - Maintain pace on hills | 6-10 miles easy | Tuesday sessions are focussed on people looking at competing in the MWL and those improving their 5-10km times. More specific advice can be provided on request | Yes |
| Summer 2019 | 15 | 08/07/2019 | Race Prep - 8x300 @ 5km Pace & 4x60 mtr strides | Mid-Week League Welwyn | Parkrun or Long reps in Oakwood Park | 8-14 miles easy | Tuesday sessions are focussed on people looking at competing in the MWL and those improving their 5-10km times. More specific advice can be provided on request | Yes |
| Summer 2019 | 16 | 15/07/2019 | Pyramid Session 200,400,600,800,600,400,200 @5km pace | 10-15 mins easy, 30 mins fartlek, 10-15 mins easy in Trent Park | Conditioning warm-up - Club Group Session | 1 | Tuesday sessions are focussed on people looking at competing in the MWL and those improving their 5-10km times. More specific advice can be provided on request | Yes |
| Summer 2019 | 17 | 22/07/2019 | 6x300 mtrs @ 5km pace followed by 4x150 mtrs at sub mile pace | Steady 50-80 mins run | July Handicap | 6-10 miles easy | Tuesday sessions are focussed on people looking at competing in the MWL and those improving their 5-10km times. More specific advice can be provided on request | Yes |
| Program | W/C | Current |