Welcome to the London Frontrunners Pride 10K Women’s Training Programme!
Join us on the journey to bringing your best at the Pride 10K in Victoria Park on 20 September 2025. This programme is led by our experienced club coaches and features a special appearance by elite guest coach Steph McCall. Along the way, you’ll not only build your fitness and confidence but also get a feel for the vibrant community spirit of London Frontrunners.
The programme includes access to all of London Frontrunners runs through July to September, a weekly dedicated women’s coached session including 4 sessions with Elite coach Steph McCall, club socials, monthly women’s only socials for the participants including tips and advice and a post run after party! Check out the itinerary at the bottom of the page.
If you are interested, please sign up here: https://docs.google.com/forms/d/e/1FAIpQLSe798aj8jBUedKLdRG45eIpHt-dss2sc5qtGo565gu5m6NaCA/viewform?usp=header and if you have missed the start of the programme – don’t worry, you can join at any time!
Any questions, please reach us on [email protected].
Essential information
How much does it cost? It is free! But you will need to pay for your entry into the Pride 10k (if you want to run it) which is £30 (you can sign up here: https://racesignup.co.uk/pride-run-10k-2025).
Do I have to run the Pride 10k? No! We would like you to but if you have another 10k in your sights or just want to join for the training please do.
Do I need to run fast? No! The programme is open to a wide range of ability but ideally you should be able to run or walk run 5km already.
Do I need to attend all the sessions? No. It would be great if you can partake as much as possible but we understand life is busy so please attend as much as you want and are able. The training plans will give you a guide for runs to do in your own time.
Is there an age limit? You must be over 18 but after that the sky is the limit.
Where do you run? London Frontrunners has runs all over London including Elephant & Castle, Hyde Park, Primrose Hill, Battersea Park, Greenwich and Victoria Park. Please see our run pages for details on the locations and meeting points for our runs. The dedicated women’s coaching sessions will predominantly take place at Primrose Hill (starting at Kentish Town Sports Centre) on a Wednesday evening with 2 sessions at Battersea Park Track on Thursdays (see the itinerary for further details).
Are there changing facilities? Yes. Please see the run section (link above) for details.
Do I have to sign up to a session? No, just join. If you have any questions please contact us.
I am a trans woman – can I join the programme? Yes, absolutely!
How will I get updates on the programme? When you sign up you will be asked to provide your email address and join a WhatsApp group (this is optional but the best way to get up-to-date information and ask questions). We will send details out by email and on the WhatsApp group.
Itinerary
This is the itinerary of the dedicated women sessions for the 10k programme and is in addition to any of the other normal club runs which you are welcome to join (https://londonfrontrunners.org/run/). See the full training plans at the bottom of the page.
2 July 2025: First coached run at Primrose Hill followed by Ice Breaker social with tips and advice.
9 July 2025: Primrose Hill coach session with Steph McCall
17 July 2025: Battersea Park track session with Steph McCall
23 July 2025: Primrose Hill coached session with post-run social including a talk on goal setting
30 July 2025: Primrose Hill coached session
6 August 2025: Primrose Hill coached session
13 August 2025: Primrose Hill coached session post-run social including a talk on nutrition
20 August 2025: Primrose Hill coached session
27 August 2025: Primrose Hill coached session with post-run social with a talk on recovery
4 September 2025: Battersea Park track session with Steph McCall
10 September 2025: Primrose Hill coach session with Steph McCall
20 September 2025: Pride Run!
27 September 2025: Post-race social
Training plans
For mobile friendly versions, download the PDF here, or view the inline plans on your desktop below.
Do either Wed Coaching or Thursday Track, not both! If you can’t attend one of these do the suggested session for that week on either Wed of Thursday and cross train on the other day. Your easy / slightly hard / hard will be individual to you, and might include a brisk walk – perceived effort is the best way to think about it.
Easy run = 4 out of 10 effort. You should still be able to have a conversation.
Hard run = 8-8.5 out of 10 effort. You could speak a couple of words if you were asked a question.
Tempo run is a sustained moderately hard run. The pace you could run for 20-60 minutes.
If you need any help with pacing, ask our coaches at a session.
Things are likely to happen that mean you need to miss a session – that’s just life. The plan is a suggestion if you need to move things around in a particular week, or for all weeks then do so. Don’t put 2 hard sessions back to back though – leave a day inbetween. If you can only fit in 2 runs a week prioritise the weekend ‘long’ run and mid week ‘interval / coaching’ session. If you need to miss a week for any reason don’t try and make this up, just pick up the next week. If you have to miss several weeks talk to a coach about the best approach to getting back on track – the plan builds up over the 12 weeks, so it may not be advisable to just pick up with the next week but plan a way to build back into it instead.
| Week | Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
| Recommended LFR session for this run | Regents Park Coaching – run easy on the way there and back! Work hard during the coaching! or Cross Train | Battersea Track or Cross Train | Hyde Park run – adjust route to distance! | ||||
| 1 – 30th June | 30 min easy run | Rest | Intervals: 5min easy warm up. 1 min hard, 2 min easy x4 5 min easy cool down | cross train | Rest | 5k easy | Rest |
| 2 – 7th July | 30 min easy run | Rest | Intervals: 5 min easy warm up. 2 min hard, 2 min easy x3 5 min easy cool down | cross train | Rest | 6k easy | Rest |
| 3 — 14th July | 30 min easy run | Rest | Intervals: 5 min easy warm up. 2 min hard, 1 min easy x4 5 min easy cool down | cross train | Rest | 7k easy | Rest |
| 4 – 21st July | 20 min easy run | Rest | Tempo run: 5 min easy warm up, 20 min tempo (7/10) 5 min easy cool down) | cross train | Rest | 5k easy | Rest |
| 5 – 28th July | 35 min easy run | Rest | Intervals: out and backs (8/10 effort) – warm up 5 minutes easy – run for 2 minutes, stop and rest in that spot for 1 minute, turn around and run back to where you started within 2 minutes, rest for 1 minute. Repeat 4 times, try and get the same distance or further each time. cool down 5 minutes easy. (Try and find a flat place to run!) | cross train | Rest | 7k (1k easy, 2k slightly hard x2, 1k easy) | Rest |
| 6 – 4th Aug | 35 min easy run | Rest | Intervals: 5 min easy warm up. Run 2 min hard, 1 min easy, 3 min hard, 1.5 min easy, 4 min hard, 2 min easy, 3 min hard, 1.5 min easy, 2 min hard, 1 min easy. 5 min easy cool down. | cross train | Rest | 8k (2k easy (6/10) 2k slightly hard (7/10), 1k hard (8/10), 2k slightly hard (7/10) 1k cool down (5/10) | Rest |
| 7 – 11th Aug | 40 min easy run | Rest | Tempo run: 5 min easy warm up, 30 min tempo (7/10) 5 min easy cool down | cross train | Rest | 9k easy | Rest |
| 8 – 18th Aug | 25 min easy run | Rest | Intervals: Lamp Post Fartleks – go for a 30 minute run, warm up for 5 minutes with easy running then vary the pace by going fast for 2 lamposts and easy for 1 (you can choose other markers such as trees / road crossings etc depending on where you are running) – cool down for 5 minutes with easy running. | cross train | Rest | 5k race (choose a parkrun) | Rest |
| 9 – 25th Aug | 35 min easy run | Rest | Intervals: 5 min easy warm up. Run 5 min hard rest 2 min, run 4 min hard rest 2 min, run 3 min hard rest 2 min, run 2 min hard rest 2 min, run 1 min hard, rest 1 minute. 5 min easy cool down. | cross train | Rest | 8k ( 2k easy (6/10, 2k slightly hard (7/10) 2k hard (8/10) 1k slightly hard (7/10) 1k easy (6/10) | Rest |
| 10 – 1st Sept | 40 min easy run | Rest | Tempo run: 5 min easy warm up. 30 minute tempo (7/10) run. 5 min easy cool down. | cross train | Rest | 10k (2k easy (6/10),2k slightly hard (7/10) 1k hard (8/10) x2 2k easy | Rest |
| 11 – 8th Sept | 30 min easy run | Rest | Intervals: Fartleks – 5 min easy warm up. Run for 30 minutes at different paces – you can go by lamp posts / trees / junctions or time. 5 min easy cool down (total run time 40 mins) | cross train | Rest | 5k (1k easy (6/10), 2k slightly hard (7/10), 1k hard (8/10) 1k easy (6/10). | Rest |
| 12 – 15th Sept | 30 min easy run | Rest | no coaching – easy run (30 min) | Rest | Rest | Race 10k! | Rest |
| Week | Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
| Recommended LFR session for this run | Runners very comfortable with 10k distance could attend Elephant and Castle run (shortest option is 8k / 5 miles) | Regents Park Coaching or cross train – run easy on the way there and back! Work hard during the coaching! | Battersea Track or Cross Train | Hyde Park run – adjust route to distance! | Rest | ||
| 1 – 30th June | 30 min easy run | Rest or cross train | Intervals: 5min easy warm up. 1 min hard, 2 min easy x4 5 min easy cool down | cross train | Rest or cross train | 45 min easy run | Rest |
| 2 – 7th July | 30 min easy run | Rest or cross train | Intervals: 5 min easy warm up. 2 min hard, 2 min easy x3 5 min easy cool down | cross train | Rest or cross train | 7k run 1k easy, 4k race pace, 2k easy | Rest |
| 3 — 14th July | 35 min easy run | Rest or cross train | Intervals: 5 min easy warm up. 2 min hard, 1 min easy x4 5 min easy cool down | cross train | Rest or cross train | 8k easy run | Rest |
| 4 – 21st July | 30 min easy run | Rest or cross train | Tempo run: 5 min easy warm up, 20 min tempo (7/10) 5 min easy cool down) | cross train | Rest or cross train | Do a parkrun | Rest |
| 5 – 28th July | 35 min easy run | Rest or cross train | Intervals: out and backs (8/10 effort) – warm up 5 minutes easy – run for 2 minutes, stop and rest in that spot for 1 minute, turn around and run back to where you started within 2 minutes, rest for 1 minute. Repeat 4 times, try and get the same distance or further each time. cool down 5 minutes easy. (Try and find a flat place to run!) | cross train | Rest or cross train | Run 50 min easy | Rest |
| 6 – 4th Aug | 40 min easy run | Rest or cross train | Intervals: 5 min easy warm up. Run 2 min hard, 1 min easy, 3 min hard, 1.5 min easy, 4 min hard, 2 min easy, 3 min hard, 1.5 min easy, 2 min hard, 1 min easy. 5 min easy cool down. | cross train | Rest or cross train | 8k run: 1k easy, 5k race pace, 2k easy | Rest |
| 7 – 11th Aug | 45 min easy run | Rest or cross train | Tempo run: 5 min easy warm up, 30 min tempo (7/10) 5 min easy cool down | cross train | Rest or cross train | 10k easy | Rest |
| 8 – 18th Aug | 35 min easy run | Rest or cross train | Intervals: Lamp Post Fartleks – go for a 30 minute run, warm up for 5 minutes with easy running then vary the pace by going fast for 2 lamposts and easy for 1 (you can choose other markers such as trees / road crossings etc depending on where you are running) – cool down for 5 minutes with easy running. | cross train | Rest or cross train | 8k easy | Rest |
| 9 – 25th Aug | 45 min easy run | Rest or cross train | Intervals: 5 min easy warm up. Run 5 min hard rest 2 min, run 4 min hard rest 2 min, run 3 min hard rest 2 min, run 2 min hard rest 2 min, run 1 min hard, rest 1 minute. 5 min easy cool down. | cross train | Rest or cross train | Run 9k: 1k easy, 6k race pace, 2k easy | Rest |
| 10 – 1st Sept | 45 min easy run | Rest or cross train | Tempo run: 5 min easy warm up. 30 minute tempo (7/10) run. 5 min easy cool down. | cross train | Rest or cross train | 11k easy | Rest |
| 11 – 8th Sept | 45 min easy run | Rest or cross train | Intervals: Fartleks – 5 min easy warm up. Run for 30 minutes at different paces – you can go by lamp posts / trees / junctions or time. 5 min easy cool down (total run time 40 mins) | cross train | Rest or cross train | 8k easy | Rest |
| 12 – 15th Sept | 30 min easy run | Rest or cross train | no coaching – easy run (30 min) | rest | rest | Race 10k | Rest |
| Week | Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
| Recommended LFR session for this run | Runners very comfortable with 10k distance could attend Elephant and Castle run (shortest option is 8k / 5 miles) | Regents Park Coaching or cross train – run easy on the way there and back! Work hard during the coaching! | Battersea Track or Cross Train | Hyde Park run – adjust route to distance! | Feel free to swap Sat and Sun runs if you prefer to do the longer distance with us at the Hyde Park Run | ||
| 1 – 30th June | 45 min easy run | Rest or cross train | Intervals: 5min easy warm up. 4 x (1 min hard, 2 min easy). 5 min easy cool down | cross train | Rest or cross train | 30 min tempo run run | 60 min easy run |
| 2 – 7th July | 30 min easy run | Rest or cross train | Intervals: 10 min easy warm up. 5 x( 5 min hard, 90 sec jog recovery). 10 min easy cool down | cross train | Rest or cross train | 7k run as 1k easy, 4k race pace, 2k easy | 70 min easy run |
| 3 — 14th July | 35 min easy run | Rest or cross train | Intervals: 10 min warm up. 10 x (1 min very hard (9/10), 1 min easy jog). 10 min easy cool down | cross train | Rest or cross train | 10 min warm up. 4 x (6 min threshold, 90 sec easy jog). 10 min easy cool down | 75 min easy run |
| 4 – 21st July | 40 min easy run | Rest or cross train | Intervals: 10 min warm up. 10 x (90 sec very hard (9/10), 1 min easy jog). 10 min easy cool down | cross train | Rest or cross train | 10 min warm up. 3 x (8 min threshold, 90 sec easy jog). 10 min easy cool down | 75 min easy run |
| 5 – 28th July | 40 min easy run | Rest or cross train | Intervals: out and backs (8/10 effort). 10 minute warm up. Run for 2 minutes, stop and rest in that spot for 1 minute, turn around and run back to where you started within 2 minutes, rest for 1 minute. Repeat 6 times, try and get the same distance or further each time. 10 min cool dwn. (Try and find a flat place to run!) | cross train | Rest or cross train | 10 min warm up. 6 x (3 min threshold, 90 sec easy jog). 10 min easy cool down | 60 min easy run |
| 6 – 4th Aug | 40 min easy run | Rest or cross train | Intervals: 10 min warm up. Run 2 min hard, 1 min easy, 3 min hard, 1.5 min easy, 4 min hard, 2 min easy, 3 min hard, 1.5 min easy, 2 min hard, 1 min easy. 10 min easy cool down. | cross train | Rest or cross train | 8k run: 1k easy, 5k race pace, 2k easy | 75 min easy run |
| 7 – 11th Aug | 15 min easy, 15 min steady, 15 min easy run | Rest or cross train | 10 min warm up. 4 x (8 min threshold, 90 sec easy jog). 10 min easy cool down | cross train | Rest or cross train | 10 min warm up. 8 x (3 min very hard (9/10), 90 sec easy jog). 10 min easy cool down | 60 min easy run |
| 8 – 18th Aug | 35 min easy run | Rest or cross train | Intervals: Lamp Post Fartleks – go for a 30 minute run, warm up for 5 minutes with easy running then vary the pace by going fast for 2 lamposts and easy for 1 (you can choose other markers such as trees / road crossings etc depending on where you are running) – cool down for 5 minutes with easy running. | cross train | Rest or cross train | Park run race simulation | 75 min easy run |
| 9 – 25th Aug | 45 min easy run | Rest or cross train | Intervals: 10 min warm up. Run 5 min hard rest 2 min, run 4 min hard rest 2 min, run 3 min hard rest 2 min, run 2 min hard rest 2 min, run 1 min hard, rest 1 minute. 5 min cool down. | cross train | Rest or cross train | 10 min warm up. 4 x (2 min at 5km pace, 60 sec easy jog). 3 min rest then REPEAT. 10 min easy cool down | 75 min easy run |
| 10 – 1st Sept | 50 min easy run | Rest or cross train | Threshold run: 10 min easy warm up. 4 x (8 min threshold with 60 seconds jog recovery). 5 min cool down. | cross train | Rest or cross train | 10 min easy warm up. 6 x (4 min 10km pace with 60 seconds jog recovery). 5 min cool down. | 90 min easy run |
| 11 – 8th Sept | 35 min easy run | Rest or cross train | Threshold run: 10 min easy warm up. 4 x (10 min threshold with 60 seconds jog recovery). 5 min cool down. | cross train | Rest or cross train | 10 min easy warm up. 6 x (4 min 10km pace with 75 seconds jog recover). 5 min cool down. | 50 min easy run |
| 12 – 15th Sept | 30 min easy run | Rest or cross train | no coaching – easy run (30 min) | rest | 20 min easy run with 4 x 30 second strides (accelerating up to a sprint) | Race 10k | Rest |