From the 1st September 2025 going forward:
The sessions which are detailed below are between 45 mins and an hour long. They are not run on bank holidays.
Monday
Group Sessions
Time: 7:30pm – Ridgeway Gardens (opposite the shops)
Members are invited to meet on the green along The Ridgeway opposite the parade of shops.
Session will consist of a social run of various lengths to cater for all abilities with routes varying from week to week.
Please try and arrive 5 minutes early so we can start the session on time.
Wednesday
Training Session
Time: 7:30pm – Athletics Track, Garon Park, SS2 4FA
3rd September – 25th March ‘26
Join us on the athletics track for a session focussing on technique and injecting some pace/efficiency into your running. We plan the sessions to suit all pace groups from sub-17 through to 32 min 5k. Sessions during the darker nights are floodlit throughout.
Please try and arrive 5 minutes early so we can start the session on time. All runners are required to register in on the attendance sheet.
Friday
Training Session
Time: 9:15am – Leigh
Members are invited to meet opposite The Grove restaurant on the corner of Marine Parade and are required to register in and out on the attendance sheet.
Session will consist of a social run of various lengths to cater for all abilities with routes varying from week to week.
Please try and arrive 5 minutes early so we can start the session on time.
If you have any questions regarding training please email info@leighonseastriders.co.uk
Wednesday Training Schedule January - April 2026
| Date | Distance (m / time) | Qty | Recovery | Pace Groups* | Notes |
|---|---|---|---|---|---|
| Venue - Garon's Park Track SS2 4FA | |||||
| 7th Jan | Joshua Cheptegei's 5K Descent Workout | 3 x 1200, 4 x 400 | 2-3 mins between 1200s, 90s between 400s | 1, 2, 3, 4 | Run each lap of the 1200s faster (finishing at 5k pace) and run each 400m faster than the preceding one, again ending at 5k pace |
| 14th Jan | 6 x 3 mins | 6 reps | 2 mins | All | 5k pace with active recovery (jog / walk) |
| 21st Jan | 1k reps | 4 to 6 | various depending on group | 1, 2, 3, 4 | 5k pace |
| 28th Jan | 400 / 800 x 3 relay | 30 mins | 2:1 / 1:2 active | Mixed | Always 1 person on track, min 400m, 800m optional for group 3+ 4, alternating or continuous. P4-P5 pace |
| 4th Feb | 10 x 2 mins | 10 reps | 90 seconds | All | P5-6 |
| 11th Feb | Mona Fartlek | 2 x 90s, 4 x 60s, 4 x 30s, 4 x 15s | 1:1 (float) | All | Named after Steve Moneghetti. Alternating hard efforts with "float" recovery. |
| 18th Feb | Pyramid up | 7 reps - various distances | various | 1, 2, 3, 4 | P4-6 (long to short reps) |
| 25th Feb | Top of the pyramid 200s | By time (25 mins) | 2:1 | Trios | P6 |
| 4th Mar | Pyramid down | 7 reps - various distances | various | 1, 2, 3, 4 | P4-6 (short to long reps) |
| 11th Mar | The Catherine wheel | Various depending on pace | Continuous running | All | Start slowly in lane 8 and move in a lane every lap increasing pace throughout (P1-6) |
| 18th Mar | No training - AGM | ||||
| 25th Mar | VO2 Max (effort/rec) | 2 sets, (6x)60/60 + (10x)30/30 | 5 min between sets | All | Max effort for duration 60s (P5) or 30s (P6) |
| 1st Apr | 1200s | 4 to 6 | various depending on group | 1, 2, 3, 4 | 5k pace |
| 8th Apr | Bondarenko | 3-4 x (400, 300, 200, 100) | 1:1 | 1, 2, 3, 4 | Paula Radcliffe's favourite marathon session alternating marathon pace with faster efforts |
| 15th Apr | 4 x 4 minutes | 4 reps | 3 min recovery | All | Just faster than 5k pace |
| 22nd Apr | Crocodiles followed by 200s | 15 mins / 8 reps | 2:1 (200%) | 1, 2, 3, 4 | 15 mins group session followed by 200m reps in trios |
| 29th Apr | 880s | 4 to 6 | roughly 1:1 | 1, 2, 3, 4 | 800m at 5k pace with the additional 80m faster |
| All sessions are subject to change based on weather conditions, area and coaches availability | |||||
| Group | 5k Time | Pace | |||
| 1 | >27:00 | P1 = light jog through to P6 which is maximum effort | |||
| 2 | 23:00 - 26:59 | ||||
| 3 | 20:00 - 22:59 | ||||
| 4 | <20:00 | ||||
| *Pace groups based time for a 5k | |||||
Essential Safety for all Training
Please be reminded to tick in and cross out of attendance sheets when attending training sessions – It’s extremely important to tick back in to make sure everyone is back safely.
If you NOT returning to the starting place, please make a run leader aware before you depart.
To keep everyone safe we ask all our members to not attend training if they are meant to be isolating or are showing any symptoms of any contagious illness.
Training plan for how to prepare for a 10k Race
Please see below for two suggested training plans for a 10km, one for newer/less experienced runners and one for intermediates.
Both plans are generic and so will not be perfect for anybody, but they will provide a good basis for anyone looking for some help with their 10km training.
The plans have been put together using the following principles:
- Four runs per week for intermediate (1 easy, 1 speed, 1 tempo, 1 long) and three per week for newer runners (no tempo)
- For easy / long runs we have used time rather than distance to better accommodate different capabilities.
- Aligned the runs with the LoSS sessions as far as possible.
- Suggested two S&C / yoga / pilates per week for the all-important injury prevention / prehab.
- Every 4th week is a ‘down’ week in which the volume and intensity is reduced to aid recovery and recuperation.
- Any hard day (speed, tempo or long run) is followed by an easy day.
- We’ve included three key sessions (highlighted in yellow); two 5k time trials (at park run) and one speed session. Each of these are intended to provide a good marker for the 10k race time.
If you have any questions, please feel free to contact Jim Dodsworth at jim.dodsworth@651consulting.com who will be happy to help.
Newer/Less Experienced Runner Plan:
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|---|
| EASY | REST / S&C | SPEED | REST | REST | Long run or PR | REST | ||
| 1 | easy run (30-40 mins) | REST or Strength & Conditioning or yoga / pilates | LoSS speed session e.g. 3-5x1km at slightly faster than 5k race pace. 3 min rest between reps | REST | REST or Strength & Conditioning or yoga / pilates | Long run 40-55 mins | REST | |
| 2 | easy run (30-40 mins) | REST or Strength & Conditioning or yoga / pilates | LoSS speed session e.g. 5 min (4 min rec), 4 min (3 min rec), 3 min (2 min rec), 2 min (1 min rec), 1 min (1 min) | REST | REST or Strength & Conditioning or yoga / pilates | Long run 45-60 mins | REST | |
| 3 | easy run (35-45 mins) | REST or Strength & Conditioning or yoga / pilates | LOSS speed session e.g. 3-4 x 1 mile at 10k pace - 3 min rec | REST | REST or Strength & Conditioning or yoga / pilates | Long run 50-65 mins | REST | |
| 4 | easy run (30-40 mins) | REST or Strength & Conditioning or yoga / pilates | LoSS speed session e.g. 12-16 x 60 seconds on, 60 seconds off | REST | REST or Strength & Conditioning or yoga / pilates | 5k TT at PR | REST | |
| 5 | easy run (35-45 mins) | REST or Strength & Conditioning or yoga / pilates | LoSS speed session e.g. pyramid up (1200, 900, 600, 400, 200, 100) 2-3 min rest between reps | REST | REST or Strength & Conditioning or yoga / pilates | Long run 55-70 mins | REST | |
| 6 | easy run (35-45 mins) | REST or Strength & Conditioning or yoga / pilates | LoSS speed session e.g. 10-12 x 200 with 60-90 seconds recovery | REST | REST or Strength & Conditioning or yoga / pilates | Long run 55-70 mins | REST | |
| 7 | easy run (40-50 mins) | REST or Strength & Conditioning or yoga / pilates | LoSS speed session e.g. pyramid down (100, 200, 400, 600, 900, 1200) 2-3 min rest between reps | REST | REST or Strength & Conditioning or yoga / pilates | Long run 60-80 mins | REST | |
| 8 | easy run (35-40 mins) | REST or Strength & Conditioning or yoga / pilates | LoSS speed session e.g. 4-6 x 880m - first 800m at slightly faster than 5k pace, last 80m fast. 3 mins jog between reps | REST | REST or Strength & Conditioning or yoga / pilates | 5k TT at PR | REST | |
| 9 | easy run (40-50 mins) | REST or Strength & Conditioning or yoga / pilates | LOSS speed session e.g. 1-2 x 2 mile, 1 x 1 mile at 10k pace - 3 min rec | REST | REST or Strength & Conditioning or yoga / pilates | Long run 60-80 mins | REST | |
| 10 | easy run (40-50 mins) | REST or Strength & Conditioning or yoga / pilates | LoSS speed session e.g. 8-10 x 400m with 2 min recovery | REST | REST or Strength & Conditioning or yoga / pilates | Long run 60-80 mins with last 10 minutes at a faster pace | REST | |
| 11 | easy run (40-50 mins) | REST or Strength & Conditioning or yoga / pilates | LOSS speed session: 3 x 2 mile at target 10k pace (5 min jog recovery) | REST | REST or Strength & Conditioning or yoga / pilates | Long run 40-50 mins with last 10 mins at a faster pace | REST | |
| 12 | easy run (30-40 mins) | REST or Strength & Conditioning or yoga / pilates | Race sharpener: 6-8 x 1 min (at 10k pace) with 1 min jog rec | REST | REST or Strength & Conditioning or yoga / pilates | REST | 10k RACE |
Intermediate Runner Plan:
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|---|
| EASY | REST / S&C | SPEED | REST / S&C | TEMPO** | Rest or PR | LONG RUN | ||
| 1 | Easy run (40-60 mins) | REST or Strength & Conditioning or yoga / pilates | LoSS speed session e.g. 5x1km at slightly faster than 5k race pace. 3 min rest between reps | REST or Strength & Conditioning or yoga / pilates | 20mins easy, 15 mins tempo, 10 mins easy | REST or PR | Long run 50-60 mins | |
| 2 | Easy run (40-60 mins) | REST or Strength & Conditioning or yoga / pilates | LoSS speed session e.g. 5 min (4 min rec), 4 min (3 min rec), 3 min (2 min rec), 2min (1 min rec), 1 min (1 min) | REST or Strength & Conditioning or yoga / pilates | 30mins easy, 3 x 5 mins tempo (3 min recovery), 10 mins easy | REST or PR | Long run 50-60 mins | |
| 3 | Easy run (40-60 mins) | REST or Strength & Conditioning or yoga / pilates | LOSS speed session e.g. 6 x 1 mile at 10k pace - 3 min rec | REST or Strength & Conditioning or yoga / pilates | 20 mins easy, 20 mins tempo, 20 mins easy | REST or PR | Long run 60-80 mins | |
| 4 | Easy run (40-60 mins) | REST or Strength & Conditioning or yoga / pilates | LoSS speed session e.g. 16-20 x 60 seconds on, 60 seconds off | REST or Strength & Conditioning or yoga / pilates | Easy run (40-60 mins) | 5k TT at PR | Long run 50-60 mins | |
| 5 | Easy run (40-60 mins) plus 4-6 strides* if feeling good | REST or Strength & Conditioning or yoga / pilates | LoSS speed session e.g. pyramid up (1600, 1200, 900, 600, 400, 300, 200) 2-3 min rest between reps | REST or Strength & Conditioning or yoga / pilates | 20mins easy, 4 x 5 mins tempo (3 min recovery), 10 mins easy | REST or PR | Long run 60-80 mins | |
| 6 | Easy run (40-60 mins) plus 4-6 strides* if feeling good | REST or Strength & Conditioning or yoga / pilates | LoSS speed session e.g. 10-12 x 200 with 60-90 seconds recovery | REST or Strength & Conditioning or yoga / pilates | 20 mins easy, 25 mins tempo, 20 mins easy | REST or PR | Long run 60-80 mins with last 10 mins at a faster pace | |
| 7 | Easy run (40-60 mins) plus 4-6 strides* if feeling good | REST or Strength & Conditioning or yoga / pilates | LoSS speed session e.g. pyramid down (200, 300, 400, 600, 900, 1200, 1600) 2-3 min rest between reps | REST or Strength & Conditioning or yoga / pilates | 20mins easy, 4 x 6 mins tempo (3 min recovery), 10 mins easy | REST or PR | Long run 75-90 mins | |
| 8 | Easy run (40-60 mins) | REST or Strength & Conditioning or yoga / pilates | LoSS speed session e.g. 6 x 880m - first 800m at slightly faster than 5k pace, last 80m fast. 3 mins jog between reps | REST or Strength & Conditioning or yoga / pilates | Easy run (40-60 mins) | 5k TT at PR | Long run 60-75 mins | |
| 9 | Easy run (40-60 mins) plus 4-6 strides* if feeling good | REST or Strength & Conditioning or yoga / pilates | LOSS speed session e.g. 2 x 2 mile, 2 x 1 mile at 10k pace - 3 min rec | REST or Strength & Conditioning or yoga / pilates | 20 mins easy, 25 mins tempo, 20 mins easy | REST or PR | Long run 75-90 mins with last 10-20 mins at faster pace | |
| 10 | Easy run (40-60 mins) plus 4-6 strides* if feeling good | REST or Strength & Conditioning or yoga / pilates | LoSS speed session e.g. 8-10 x 400m with 2 min recovery | REST or Strength & Conditioning or yoga / pilates | 20mins easy, 3 x 8 mins tempo (3 min recovery), 10 mins easy | REST or PR | Long run 75-90 mins | |
| 11 | Easy run (40-60 mins) plus 4-6 strides* if feeling good | REST or Strength & Conditioning or yoga / pilates | LOSS speed session: 3 x 2 mile at target 10k pace (5 min jog recovery) | REST or Strength & Conditioning or yoga / pilates | 20 mins easy, 25 mins tempo, 20 mins easy | REST or PR | Long run 45-60 mins with last 10 mins fast (10k pace) | |
| 12 | Easy run (40-60 mins) | REST or Strength & Conditioning or yoga / pilates | Race sharpener: 6-8 x 1 min (at 10k pace) with 1 min jog rec | REST or Strength & Conditioning or yoga / pilates | REST or 30-40 mins easy | 20 min shakeout run | 10k RACE |