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 | No |
| 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 | No |
| 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 | No |
| 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 | No |
| 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 | No |
| 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 | No |
| 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 | No |
| 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 | No |
| 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 | No |
| 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 | No |
| 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 | No |
| 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 | No |
| 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 | No |
| 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 | No |
| Winter 2019 | 1 | 26/08/2019 | Pyramid Session 400,600,800,1000,800,600,400 @10km pace | 50-80 mins steady run | August Handicap | 90-120 mins easy | No | |
| Winter 2019 | 2 | 02/09/2019 | 5x1000 mtrs @ 10km pace | 1 mile easy 3-5 miles tempo 1mile easy | Hill Session in TP | 30 mins v.easy/60 mins marathon pace/10 mins easy | No | |
| Winter 2019 | 3 | 09/09/2019 | 4x800 mtrs (200 rec) followed by 2000 mtrs. Strides to close | 50-80 mins steady run | Hills: 6x3min on hill opposite Everest - run over the top of the hill if required, but keep running strong for 3 min. | 90-120 mins easy | Shardeloes 10k Sunday (details and entry http://chilternharriers.weebly.com/shardeloes-10k.html) | No |
| Winter 2019 | 4 | 16/09/2019 | 10x600 mtr variables (400@10km200@5km) 200 jog rec or 90 secs standing | 1 mile easy 3-5 miles tempo 1mile easy | UKA Session 1 in TP - Suitable for all abilities. Trail shoes suitable if wet | 30 mins v.easy/75 mins marathon pace/10 mins easy | No | |
| Winter 2019 | 5 | 23/09/2019 | 12 mins (400mtrs)8 mins (300) 4 mins (200). 100 jog all recoveries | 50-80 mins steady run | September Handicap | 100-150 mins easy Enfield Mayor's Fun Run Forty Hall (details and entry https://register.primoevents.com/ps/event/MayorsCharityFunRun2019) | Stort 5 & 10 Hatfield Broad Oak Sunday 29th September 2019 (details and entry http://bsrc.racesonline.uk) | No |
| Winter 2019 | 6 | 30/09/2019 | Pyramid Session 400,600,800,1200,800,600,400 @10km pace(Chingford League Hog Hill) | 1 mile easy 3-5 miles tempo 1mile easy | 6x30 secs Dog Bin hills followed by 6x3 mins on the Obelisk Path (Out & Back) 90 secs rec | 20 mins v.easy/90 mins marathon pace/20 mins v.easy | Bournmouth Festival various distances Weekend 5th/6th October 2019 (details and entry https://www.bournemouthmarathon.com/ | No |
| Winter 2019 | 7 | 07/10/2019 | Slider Session 6,5,4,3,2,1, | 50-80 mins steady run | Met League Claybury | 90-120 mins easy | Edmonton RC Run the River 10k (details and entry http://www.edmontonrc.co.uk/racing/run-the-river-10k/) | No |
| Winter 2019 | 8 | 14/10/2019 | 4x1000 mtrs (200 rec) followed by 2000 mtrs. Strides to close | 50-80 mins steady run | Easy run or rest ahead of race tomorrow | Sunday League Cheshunt | No | |
| Winter 2019 | 9 | 21/10/2019 | 10x600 mtr variables (400@10km200@5km) 200 jog rec or 90 secs standing | 1 mile easy, 2x2 miles tempo, 1 mile easy (add additional easy miles if possible) | October Handicap | 100-150 mins easy | No | |
| Winter 2019 | 10 | 28/10/2019 | Slider Session 8,6,5,4,3,2,1 | 1 mile easy 3-5 miles tempo 1mile easy | Hills: Cartwheel of Hills or similar | 20 mins v.easy/90 mins marathon pace/20 mins v.easy | Stevenage Half Marathon Sunday 3rd November 2019 (details and entry https://www.activetrainingworld.co.uk/events/2019/11/03/Stevenagehalf) | No |
| Winter 2019 | 11 | 04/11/2019 | 8x400 mtrs @5km pace and 1600 mtrs(Chingford League Hog Hill) | 50-80 mins steady run | Met League Stanborough WGC | 90-120 mins easy | No | |
| Winter 2019 | 12 | 11/11/2019 | Pyramid Session 600,800,1000,1200,1000,800,600 @10km pace | 50-80 mins steady run | Parkrun or Tempo run with 2 miles easy before and 1 mile post | 100-150 mins easy | No | |
| Winter 2019 | 13 | 18/11/2019 | 12 mins (400mtrs)8 mins (300) 4 mins (200) 2mins (100). 100 jog all recoveries | 1 mile easy, 2x2 miles tempo, 1 mile easy (add additional easy miles if possible) | Kenyan Hills on Everest or similar(Chingford League Trent Park) | 20 mins v.easy/90 mins marathon pace/20 mins v.easy | No | |
| Winter 2019 | 14 | 25/11/2019 | 10x600 mtr variables (400@10km200@5km) 200 jog rec or 90 secs standing | 50-80 mins steady run | November Handicap | Sunday League Trent Park | No | |
| Winter 2019 | 15 | 02/12/2019 | 8x400 mtrs @5km pace and 1200 mtrs | 50-80 mins steady run | Met League Uxbridge | 90-120 mins easy | No | |
| Winter 2019 | 16 | 09/12/2019 | Track: 4-6x1200m with 800m at 5k pace, 400m at mile pace. 400m recovery between sets. | 10 mins easy followed by Out & Back 20/19 finish with 10 mins easy | 6x3 mins on the Obelisk Path (Out & Back) 60 secs rec | 100-150 mins easy | NB: Chingford League 11th December @ Velopark QE2 Olympic Park | No |
| Winter 2019 | 17 | 16/12/2019 | Slider Session 8,6,5,4,3,2,1 | 50-80 mins steady run | Easy run or rest ahead of race tomorrow | Sunday League Fairlands Valley | No | |
| Winter 2019 | 18 | 23/12/2019 | Further details in TP News | Further details in TP News | Further details in TP News | Further details in TP News | NB: 25 Hills on Christmas day in TP or Look out for "Double Parkruns" at Grovelands/Oakhill | No |
| Winter 2019 | 19 | 30/12/2019 | Club End of Year 10 mile (TBC) | 50-80 mins steady run | Fartlek around TP | 90 mins - reduce mile pace by 5 seconds each mile. | Look out for "Double Parkruns" at Grovelands/Oakhill | No |
| Spring 2020 | 1 | 06/01/2020 | 1 mile warm-up 6-8 x 800 mtrs along Bramley Road @ 10km pace | 50-80 mins easy run | Met League Alexandra Palace | Sunday League Cassiobury Park - Watford | No | |
| Spring 2020 | 2 | 13/01/2020 | Slider session 6,5,4,3,2,1 Start at 10km pace and speed up each rep. Recovery reduce by 30 secs each rep | 50-80 mins steady run (Include 2 miles tempo) | Chingford League Hackney Marshes | 90-120 mins long slow run | No | |
| Spring 2020 | 3 | 20/01/2020 | Pyramid session 400,600,800,1200,1600,1200,800 600,400 (remove 600's for lighter session) @ 5-10km pace | 50-80 mins steady run | Southern Championships Parliament Hill Fields January Handicap - Trent Park | 90-120 mins long slow run | No | |
| Spring 2020 | 4 | 27/01/2020 | 3x4x400 @ 5km pace with 60 secs recovery and 3 mins between sets. Add more reps rather than sets | 50-80 mins steady run (Include 2 miles tempo) | Chingford League - Victoria Park | 90-120 mins long slow run | Watford Half 2nd February | No |
| Spring 2020 | 5 | 03/02/2020 | Double Header race week 4x1000 mtrs @10km pace Add more reps if needed | 50-80 mins easy run | Met League Trent Park | Sunday League Royston | Winter 10km 9th February - London | No |
| Spring 2020 | 6 | 10/02/2020 | Recovery runs if completed double header. 8x600 (400@10km 200@5km) 90 secs recover or 200jog | 60-90 mins run - increase speed by 10 seconds each mile after 2nd mile @ Half Mar. Pace | Kenyan Hills or similar | 30 mins v.easy/75 mins marathon pace/10 mins easy | Beginners Course starts 15th February | No |
| Spring 2020 | 7 | 17/02/2020 | 12 mins (400mtrs)8 mins (300) 4 mins (200) 2mins (100). 100 jog all recoveries | 50-80 mins easy run | 6x3 mins on the Obelisk Path (Out & Back) 90 secs rec | 30 mins v.easy/75 mins marathon pace/20 mins easy | No | |
| Spring 2020 | 8 | 24/02/2020 | Slider session 6,5,4,3,2,1 Start at 10km pace and speed up each rep. Recovery reduce by 30 secs each rep | 50-80 mins easy run | National Champs - Wollaton Hall, Nottingham February Handicap - Trent Park | 90-120 mins long slow run (Add more time depending on Marathon plan) | The Big Half - 1st March | No |
| Spring 2020 | 9 | 02/03/2020 | 4-6 x 1000 mtrs @ 5km pace (90-120 secs recovery) | 50-80 mins easy run | Chingford League Relays Wanstead Flats | 90-120 mins long slow run (Add more time depending on Marathon plan) | Roding Valley Half - 8th March Hillingdon 20 - 8th March | No |
| Spring 2020 | 10 | 09/03/2020 | Pyramid session 400,600,800,1200,1600,1200,800 600,400 (remove 600's for lighter session) @ 5-10km pace | 50-80 mins easy or Tempo run include 3x1 mile @ sub Half Marathon pace | Fartlek on soft ground e.g. Trent Park | 35 mins v.easy/80 mins marathon pace/25 mins easy | Milton Keynes Festival of running 15th March | No |
| Spring 2020 | 11 | 16/03/2020 | 3x4x400 @ 5km pace with 60 secs recovery and 3 mins between sets. Add more reps rather than sets | 50-80 mins steady run (Include 2 miles tempo) | Hills: 6x3min on hill opposite Everest - run over the top of the hill if required, but keep running strong for 3 min. | 90-120 mins long slow run (Add more time depending on Marathon plan) | Good week for a Parkrun, benefitting from training plan and break from Cross-Country races | No |
| Spring 2020 | 12 | 23/03/2020 | 10x600 mtr variables (400@10km200@5km) 200 jog rec or 90 secs standing | 50-80 mins steady run | March Handicap - Trent Park | 90-120 mins long slow run (Add more time depending on Marathon plan) | Oakley 20 - 29th March | No |
| Spring 2020 | 13 | 30/03/2020 | 12 mins (400mtrs)8 mins (300) 4 mins (200) 2mins (100). 100 jog all recoveries | Tempo run include 3x1 mile @ sub Half Marathon pace | Kenyan Hills or similar | 35 mins v.easy/80 mins marathon pace/25 mins easy | Good week for a Parkrun, benefitting from training plan and break from Cross-Country races | No |
| Program | W/C | Current |