PROtraining: Training Schedule - Week 6 of 12

Due to Covid restrictions, all coached training sessions curently require advance registration. Please go to the 'Calendar' or the 'Training Sessions' column on the right side of the screen to find the registration links.  

PROtraining from a distance


with COVID-19 restrictions

Participants should run locally on their own or with family members and give plenty of space to other road users.


Schedule 1  Focussed Session for 4 weeks

Individually prescribed to regulars who contacted Trevor and whose bio-data is held on his computer

The session is progressive and can be ramped up quickly when race dates are confirmed


Some runners have the following individual targets in this order:

1 mile Time Trial - done by 31 runners as of 30th April

the HOUR record - done by 13 runners as of 30th April

5k challenge

maximum HEART RATE test

estimating your PACE at VO2 Max Intensity


Schedule 2  a weekly 'Ticking-Over' schedule for 12 weeks

Week 6: w/c 1st May on a free to access website*

A progressive schedule to maintain a reasonable level of running fitness

Low and flexible weekly distance for those running 2 or 3 times a week

Next update is on 8st May


*Inquiries to Trevor de Silva on

a Windmiler since 1980



the following was our Pre COVID-19 Options

Will only be back when restrictions are lifted.

In the meantime, please run locally on your own or with family members.


Runner Centred Training

Tailored to Individual Goals: Races, PBs and other aspirations


    PROtraining on Tuesdays

Meets on 

Parkside Gardens SW19 400m from Wimbldedon end.

Straight and accurate 200m, 400m .

Flexible start from about 7.00pm

Please wear HIGH VISIBILITY clothing and

watch out for cars coming out of driveways


If you are new or for more information, please contact:

Trevor or Anne de Silva: email -


Training Options

Each runner is individually briefed and monitored during session

Schedules for HMs, Marathons and Ultras 

Concentrating on Medium to Long Range Endurance to help you to run faster and longer

5k, 10k and XC schedules

Focus (1) 'Lactate' Resistance and Tolerance (2) Oxygen Intake and Utilisation (3) Leg Speed

the Mile Project 

If you would to like to run a mile under 8 min, 7, 6, 5 or 4 or any other intermediate time, there will be a schedule for you.



PROtraining Philosophy

One size does not fit all

each PROtraining session is runner centred, based on their standard and aspirations. Based on these, each runner is prescribed a Personal Training Time (details below) and a suitable session from an on-site computer. Every runner is briefed individually and monitored throughout the session.

PB or Full Potential?

Running a PB is only part of the story. At PROtraining we will advise you on how to reach for your Full Potential.


PROtraining is suitable for all standards

and is Goal Orientated (details below)

from beginners to the experienced


Your Goals

Race or Distance Specific Training

Peak Conditioning for Races

General Run Training

Returning from Injury

Weight Management


Two Digital Race Clocks

for Rep times and Recovery Intervals


Your lead Coach

Trevor de Silva - email: 

Running: UK Athletics Level 4 Performance Coach and Advance Sports Injuries

Cycling: Asian Games Multiple Medalist (and ran the 10k Road Race in 32:10),

 Olympic Games Qualifier

Strength and Conditioning: Specialist in Injury Prevention and Performance, and Injury Re-hab.

. . . with over 50000 hours of Training, Coaching and International Race Experience

a Windmiler since 1980     



Goal Orientated Training

Runners are encouraged to focus on a few Key Races and structure their training to peak for these events. Use other races as intermediate events. We normally have various training options on Tuesdays depending on your race plan and current  fitness.


Prescribed Personal Training Times (PTTs)

We use the Precision Training Protocol developed by Trevor de Silva. A computer programme was used to generate the PTTs. The PTT is a function of current fitness + race target  + type of session + the duration etc.These times will be given out each Tuesday.

Data Protection

Your PTTs and relevant training data (such as times, Heart Rate or Perceived Effort, as applicable) are monitored at each session and stored on two on-site computers.



Technical Aspects of PROtraining


Types of PROtraining Session and Acronyms


Threshold Interval Pace 

Short Repetitions: 400m, 500m, 1km and 1mile with varying Recovery Intervals [Increases Resistance & Tolerance to fatigue] - normally specified in weekly email with the generic TP  (88 to 92% MHR and 84 to 88% VO2 max). To derive maximum training benefit, usually, there is variable recovery time.


Threshold Tempo Pace 

Longer Repetitions, different to Ti and between 1 mile and 2km (High stress repetitions to further Increase Resistance and more sustainable Tolerance to Fatigue)



sub maximal VO2 max Intensity:

 400m, 500m, 1k  reps to Increases Aerobic Capacity by improving oxygen intake and utilisation. (100% MHR and 100% VO2)


one mile Race Pace 

200m, 400m and 500m reps at one Mile Race Pace to Increase Leg speed and Economy or Running, specially, in the early season (100% MHR, 100% VO2).


Marathon Pace

Optimises Fat/Glycogen usage with Major Bio-Mechanical changes taking place at this intensity (80-85% max HR, 76-81% VO2)


Easy Pace

 The most important element of a training schedule: (65 to 78% max HR, 60 to 73% VO2)


of the above

specialised endurance routines like the Cardio 5ive 

Any questions:

Trevor de Silva:

David Bell:

Anne de Silva