Tuesday Night's - Effort Training Schedule

Predefined Track session | Stuart Dinwoodie Training series

Predefined Track session

These times are based on a 30 year old Male with a 38 minute 10K time target, please use this Pace Calculator to work out your own effort and recovery times.

Mile repeats

6 x 1 mile at 10km pace
Pace: 91 seconds per 400m, or 06:07 per mile
Rest between efforts: 91 seconds
The Pyramid

All done at 5km pace (88 seconds per lap), recovery half of effort time.
400m in 88 seconds, 44 seconds rest
800m in 02:55, 01:28 rest
1200m in 04:23, 02:12 rest
1600m in 05:51 (this will hurt!), 02:55 rest
1200m in 04:23, 02:12 rest
800m in 02:55, 01:28 rest
400m in 88 seconds.
800 metre repeats

8 x 800m at 5km pace
Pace: 88 seconds per 400m or 02:55 per 800m
Rest between efforts: up to 88 seconds
Two and one

5 sets of 800m then 400m, all at 5 km pace
Each set consists of:
800m at 5km pace (88 secs per lap, 02:55 for 800m), 30 secs recovery
400m at 5km pace (88 secs per lap)
Rest between sets: 90 seconds
Eight, six, two

3 sets of 800m, 600m, 200m
Each set consists of:
800m at 5km pace (88 secs per lap, 02:55 for 800m), 88 secs recovery
600m at 3km pace (83 secs per lap, 02:05 for 600m), 83 secs recovery
200m at 1 mile pace (79 secs per lap, 00:40 for 200m)
Rest between sets: 1 lap jog
Quarter repeats at 3km pace

2 sets of 8 x 400m at 3km race pace
Pace: 83 seconds per 400m
Rest between efforts: up to 79 seconds
Fast 800s

4 x 800m at 1 mile pace
Pace: 79 seconds per 400m or 02:39 per 800m
Rest between efforts: up to 02:39
Fast 400s

5 x 400m at 800m pace
Pace: 77 seconds per 400m
Rest between efforts: up to 02:34
Accelerating 300s

2 or 3 sets of 3 x 300m, accelerating to faster than 800m pace
Pace: 60, 58 and 56 seconds per 300m
Rest between efforts: 2 minutes, jog back to the start.
Rest between sets: 5 minutes - jog 500m.
Basic 200s

3 sets of 3 x 200m at 600m pace
Pace: 37 seconds per 200m
Rest between efforts: up to 1 minute
Rest between sets: Lap jog
Frank's Killer Tempo Run

25 laps, alternating between marathon pace and 5km pace
Pace: Alternately 101 then 88 seconds per 400m lap
25 continuous laps (10km) with no rest.
Total time: 39:29

Stuart Dinwoodie Training series

Meeting at the Sports & Social Club at 18.55hrs session and will start at 1900hrs and last between 50 and 70 mins.

14th September

Running Drills
Short Intervals
(High aerobic)
Easy run with light stretching
21st September

Running Drills
Long Intervals including
hill running drills
(Medium aerobic)
Easy run with light stretching
28th September

Running Drills with higher intensity warm up
Fartlek training
(Anaerobic training)
Easy run with light stretching
5th October

Easy to steady run
Medium Efforts
(Medium to High Aerobic)
Easy run with light stretching
12th October

Running Drills Group relay efforts
(High Aerobic)
Easy run with light stretching