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