Tuesday Night's - Effort Training Schedule


Predefined Track session | Stuart Dinwoodie Training series

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.


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