PH Racing Club

Fife-based performance running club

Block 1 Training Plan

This training program has been put together by our coach, highly respected athlete Ben Hukins.

Block Duration: 6 weeks – 9th May to 19th June 2016

Block Focus: 5km/10km

Focus Events: Beveridge Park 5km 17th June / Glenrothes 10km 19th June

Notes: Please note that while this block has a focus event(s) you are free to pick and choose whatever events you want to participate in. Key to a successful training program is the progression and development of training phases towards a specific goal and thus the nature of this block duration and focus.

Ben has also produced a pdf with a further explanation of tempo session which is available for download here: PH Racing Club Tempo Sessions.

Hill sessions will take place at the old Masterton Road but we will still meet at the Loop at 6pm as usual.

Week No.

Commencing Tuesday Thursday

1

9th May

Hills

2 sets of 6x45sec hills

Jog back / 4mins between sets recovery

Speed Endurance

8 x 3mins

2mins recovery

5km to 10km pace

2

16th May

Tempo

2 x 12mins tempo

4mins recovery

See Tempo Table

Speed

16 x 1min

1min recovery

Faster than 5km race pace

3

23rd May

Mix

8mins / 4x2mins / 6x1min / 4x30secs

4mins / 2mins / 1min recovery

Tempo

Calais Woods

4

30th May

Hills

2 sets of 8x45sec hills

Jog back / 4mins between sets recovery

Speed

12 x 90secs

90secs recovery

Faster than 5km race pace

5

6th June

Speed Endurance

6 x 4mins

2mins recovery

5km to 10km pace

Speed

9 x 2mins

2mins recovery

5km race pace

6

13th June

Mix

6mins / 2x3mins / 3x2mins / 6x1min

3mins / 2mins / 2mins / 1min recovery

Speed

12 x 30secs

2mins recovery

Out and out speed burn up!

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