Intervals Schedule
Interval training takes place each Tuesday evening at 18.30 meeting in Stratford Park.
The full 2021 plan is listed at the bottom of this page.
Below is a summary of the current Medium / Steady Intervals. If you would like a copy of the full plan you can download – 6 week 10K improvement plan.
Intervals for Steady and Medium runners, 11 May – 15 June
Focus: improve your 10k time
Summary of sessions:
11 May 5 x 3 minute intervals, flat
18 May 5 x 3 minute intervals, hills
25 May 4 x 5 minute intervals, flat
1 June 4 x 5 minute intervals, hills
8 June 3 x 7 minute intervals, flat
15 June 3 x 7 minute intervals, hills
| BLOCK | WEEK | DATE | TRAINING FOCUS |
| 1 | 1 | 04/01 | S/M: 5K and speed. |
| 2 | 11/01 | S/M: 5K and speed. | |
| 3 | 18/01 | S/M: 5K and speed. | |
| 4 | 25/01 | S/M: 5K and speed. | |
| 5 | 01/02 | S/M: 5K and speed. | |
| 6 | 08/02 | S/M: 5K and speed. | |
| 7 | 15/02 | S/M: 5K and speed. | |
| 8 | 22/02 | S/M: 5K and speed. | |
| 2 | 1 | 01/03 | S/M: half marathon |
| 2 | 08/03 | S/M: half marathon | |
| 3 | 15/03 | S/M: half marathon | |
| 4 | 22/03 | S/M: half marathon | |
| 5 | 29/03 | S/M: half marathon | |
| 6 | 05/04 | S/M: half marathon | |
| 7 | 12/04 | S/M: half marathon | |
| 8 | 19/04 | S/M: half marathon | |
| 3 | 1 | 26/04 | S/M: 10 K |
| 2 | 03/05 | S/M: 10 K | |
| 3 | 10/05 | S/M: 10 K | |
| 4 | 17/05 | S/M: 10 K | |
| 5 | 24/05 | S/M: 10 K | |
| 6 | 31/05 | S/M: 10 K | |
| 7 | 07/06 | S/M: 10 K | |
| 8 | 14/06 | S/M: 10 K |
| BLOCK | WEEK | DATE | TRAINING FOCUS |
| 4 | 1 | 21/06 | Endurance (26.2 +ultra) |
| 2 | 28/06 | Endurance (26.2 + ultra) | |
| 3 | 05/07 | Endurance (26.2 + ultra) | |
| 4 | 12/07 | Endurance (26.2 + ultra) | |
| 5 | 19/07 | Endurance (26.2 + ultra) | |
| 6 | 26/07 | Endurance (26.2 + ultra) | |
| 7 | 02/08 | Endurance (26.2 + ultra) | |
| 8 | 09/08 | Endurance (26.2 + ultra) | |
| 5 | 1 | 16/08 | Endurance (26.2 + ultra) |
| 2 | 23/08 | Endurance (26.2 + ultra) | |
| 3 | 30/08 | Endurance (26.2 + ultra) | |
| 4 | 06/09 | Endurance (26.2 + ultra) | |
| 5 | 13/09 | Endurance (26.2 + ultra) | |
| 6 | 20/09 | Endurance (26.2 + ultra) | |
| 7 | 27/09 | Endurance (26.2 + ultra) | |
| 8 | 04/10 | Endurance (26.2 + ultra) | |
| 6 | 1 | 11/10 | Form and speed |
| 2 | 18/10 | Form and speed | |
| 3 | 25/10 | Form and speed | |
| 4 | 01/11 | Form and speed | |
| 5 | 08/11 | Form and speed | |
| 6 | 15/11 | Form and speed | |
| 7 | 22/11 | Form and speed | |
| 8 | 29/11 | Form and speed | |
| 7 | 1 | 06/12 | Fun and Fartlek |
| 2 | 13/12 | Fun and Fartlek | |
| 3 | 20/12 | Fun and Fartlek | |
| 4 | 28/12 | Fun and Fartlek |