| Day |
Session |
Weeks to go |
Weeks completed |
|
| Sunday |
10 - 15 miles easy |
16 |
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| Monday |
6miles steady |
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| Tuesday |
1 Hr as 6miles at 7.30 per mile then 15mins as lamppost to lamppost |
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| Wednesday |
30 mins Steep Hills (15 min w/up and w/d) finish with 5 x 100m flat out hills |
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| Thursday |
25minutes run to track easy then 3 miles with each mile faster than previous. Targets: 7.30, 7.00, 6.40 |
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| Friday |
1 Hr or 8miles easy 8min per mile |
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| Saturday |
Rest |
|
1 |
42miles |
| Sunday |
15 miles finish with 5 x 100m striders |
15 |
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| Monday |
6 miles at 7.30 per mile |
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| Tuesday |
15 mins w/up then 30 mins Shallow Hills (80% intensity) 10 mins w/d finish with 5 x 100m short flat out hills. |
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| Wednesday |
10 miles at 8 mins per mile (increase pace over last 2 miles to end at 7 min per mile). Finish with 5 x 100m striders |
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| Thursday |
25minutes run to track easy then 3 miles with each mile faster than previous. Targets: 7.30, 7.00, 6.40 |
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| Friday |
1 hour easy at 7.30min per mile (last 10 mins as lamppost to lampost) |
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| Saturday |
Rest |
|
2 |
50 miles |
| Sunday |
18 miles |
14 |
|
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| Monday |
4 miles easy relaxed then 2miles at race pace (6.40) |
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| Tuesday |
15 minutes easy, 15minutes steady (7min per mile), 15mins lamppost to lamppost |
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| Wednesday |
10 miles steady at 7.30 min per mile |
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| Thursday |
12 x 400 (200 rec jog) |
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| Friday |
5K race or 5k TT |
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|
| Saturday |
Rest |
|
3 |
47miles |
| Sunday |
18 miles |
13 |
|
|
| Monday |
5 miles easy at 7.30 - 8min per mile |
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| Tuesday |
15 mins warm-up then 30 minutes as: 1minute fast, 1 minute jog |
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| Wednesday |
6 miles at 7min per mile |
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| Thursday |
7 x 800m (2min or 200mrec) |
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| Friday |
Rest |
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|
| Saturday |
30mins as 15 then 15 faster |
|
4 |
43 miles |
| Sunday |
10 mile race |
12 |
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|
| Monday |
Rest |
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| Tuesday |
15min warm-up easy then 4miles at 6.30 min per mile |
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| Wednesday |
15min steady then 7k at 7.30min per mile (I.e 6miles) (this pace should feel easy) |
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| Thursday |
10min warm-up then 15x400 (100rec between each, 200m between each 5) |
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| Friday |
2miles Easy then 4miles at 7min per mile (fast -steady, should feel difficult at the end of the week) |
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|
| Saturday |
Rest |
|
5 |
32 miles |
| Sunday |
15 miles |
11 |
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|
| Monday |
6 miles easy |
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| Tuesday |
3 x 1mile fast (6min or faster) 2min recovery |
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| Wednesday |
6 miles at 7min mile (steady run) |
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| Thursday |
10 x 600 (60sec recovery or 100 jog) |
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| Friday |
Rest |
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|
| Saturday |
Cross country race up to 10k |
|
6 |
43 miles |
| Sunday |
18 miles |
10 |
|
|
| Monday |
Rest or 25 mins very easy |
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|
| Tuesday |
15 min warm-up then 35mins steep hills 300mtrs (last 10 mins transfer to 100mtrs sprints) |
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| Wednesday |
6 miles steady run (7min per mile) |
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| Thursday |
4 x [4 x 400] 100 jog recovery, 200jog recovery between sets |
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|
| Friday |
8 miles steady pace (not fast, not easy) |
|
|
46miles |
| Saturday |
Rest |
|
7 |
|
| Sunday |
18 miles |
9 |
|
|
| Monday |
6miles at at 7min per mile |
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| Tuesday |
4 x 1mile (2min recovery) |
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| Wednesday |
10miles at 7.30 per mile |
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| Thursday |
4 x 2K (400 jog recovery) fast no pacing |
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| Friday |
10 mins easy then 6 miles at 6.40 per mile |
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| Saturday |
Rest |
|
8 |
54 miles |
| Sunday |
12-14 miles |
8 |
|
|
| Monday |
30 mins easy |
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| Tuesday |
10 min warm-up then 35 mins of 60s fast, 60s easy (or 18 x 60s) |
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| Wednesday |
6 miles steady run (7min per mile) |
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| Thursday |
5K TT |
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| Friday |
Rest |
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|
| Saturday |
30mins as 15 then 15 faster |
|
9 |
33 miles |
| Sunday |
20 MILE RACE or 20 miles long run |
7 |
|
|
| Monday |
Rest |
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| Tuesday |
3 miles very easy |
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| Wednesday |
10 miles steady run (7min per mile) |
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| Thursday |
4 x 2K (400 jog recovery) fast no pacing |
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|
| Friday |
1 hour steady run 7-7.30 per mile |
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|
| Saturday |
Rest |
|
10 |
49 miles |
| Sunday |
15 miles (please go on feel, if still tired from previous weeks race only run short one) |
6 |
|
|
| Monday |
Easy warm-up then 6 miles tempo at 6.20 per mile |
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|
| Tuesday |
3 x 2miles (2min recovery) |
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| Wednesday |
10 miles |
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| Thursday |
10 x 800m (60s recovery or jog 100) |
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|
| Friday |
6 miles at 6.30 |
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|
| Saturday |
Rest |
|
11 |
50 miles |
| Sunday |
SUPER LONG RUN 24 miles |
5 |
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| Monday |
pm 30mins easy or rest |
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| Tuesday |
am 20 mins easy, pm 4 x 10mins at 6.15 per mile (2min jog) |
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| Wednesday |
10 miles very easy |
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| Thursday |
8 x 1k Target times as follows 4.10 (30s rec), 4.00 (45s rec), 3.50 (60s rec), 3.45 (30s rec), 3.40 (45s rec), MAX (60s rec), MAX (30s rec), MAX (45s rec) |
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|
| Friday |
Rest |
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|
| Saturday |
20mins as 10 then 10 faster |
|
12 |
54 miles |
| Sunday |
10K RACE |
4 |
|
|
| Monday |
Rest |
|
|
|
| Tuesday |
am 20mins easy, pm 6 miles steady run (7min per mile) |
|
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|
| Wednesday |
10 miles easy at 7min per mile |
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| Thursday |
am 20mins easy, pm 6 x 1 mile (45s recovery) 6 min per mile |
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|
| Friday |
8 miles at 6.30 per mile |
|
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|
| Saturday |
Rest |
|
13 |
46 miles |
| Sunday |
18 - 20 miles |
3 |
|
|
| Monday |
6 miles at 6.30 min per mile |
|
|
|
| Tuesday |
am 20mins easy,pm 15 mins warm-up then 50 mins as 1 minute fast, 1 minute easy (Fast means fast) Racing shoes |
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| Wednesday |
10 miles EASY 7.30 min per mile |
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|
| Thursday |
3 x 2miles (60sec recovery) racing shoes |
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|
| Friday |
Rest |
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|
| Saturday |
SHORT RACE 5K - 10K or TT |
|
14 |
60 miles |
| Sunday |
15 miles |
2 |
|
|
| Monday |
30 mins easy or rest |
|
|
|
| Tuesday |
15 min w-up then 45mins of (60s fast,60s easy) |
|
|
|
| Wednesday |
6 miles easy |
|
|
|
| Thursday |
6 miles at 6.40 min mile |
|
|
|
| Friday |
4 miles at 7 min per mile then 5 x 100m strides. Full 15min stretch |
|
|
|
| Saturday |
Rest |
|
15 |
43 miles |
| Sunday |
10 miles |
1 |
|
|
| Monday |
15min warm-up easy then 3 miles at marathon pace. Finish with 4 x 60s fast/ 60s easy |
|
|
|
| Tuesday |
Rest |
|
|
|
| Wednesday |
3 miles easy. Finish with 5 x 100m strides Full Stretch |
|
|
|
| Thursday |
warm-up 15mins then 3 miles at 6.40,6.30,6.20 no rest between each 5-10min warm-down |
|
|
|
| Friday |
Rest |
|
|
|
| Saturday |
20min as 10 then 10 faster |
|
16 |
26 miles |
| Sunday |
MARATHON |
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