|
Day
|
Date
|
Session / Run
|
Week
|
Weeks to go
|
|
Sunday
|
23-Dec
|
10 miles easy
|
1
|
16
|
|
Monday
|
24-Dec
|
30mins easy
|
|
|
|
Tuesday
|
25-Dec
|
10min warm-up then 10mins as (30sec very fast / 30sec easy), 5mins warm-down
|
|
|
|
Wednesday
|
26-Dec
|
Rest
|
|
|
|
Thursday
|
27-Dec
|
6 miles easy
|
|
|
|
Friday
|
28-Dec
|
5 miles at 9min40s per mile
|
|
|
|
Saturday
|
29-Dec
|
Rest
|
|
|
|
Sunday
|
30-Dec
|
12 miles easy
|
2
|
15
|
|
Monday
|
31-Dec
|
30mins easy
|
|
|
|
Tuesday
|
1-Jan
|
Broadstone 1/4 Marathon
|
|
|
|
Wednesday
|
2-Jan
|
Rest
|
|
|
|
Thursday
|
3-Jan
|
10min w/u then 25mins Steep Hills (such as Corfe Hills, run up at 60% and run down very easy, approx hill length 300mtrs)
|
|
|
|
Friday
|
4-Jan
|
8 miles easy
|
|
|
|
Saturday
|
5-Jan
|
Rest
|
|
|
|
Sunday
|
6-Jan
|
14 - 16 miles easy
|
3
|
14
|
|
Monday
|
7-Jan
|
30mins easy
|
|
|
|
Tuesday
|
8-Jan
|
10min warm-up then 20mins as (60sec fast / 60sec easy), 5 min warm-down
|
|
|
|
Wednesday
|
9-Jan
|
Rest
|
|
|
|
Thursday
|
10-Jan
|
8 miles steady at 10mins per mile
|
|
|
|
Friday
|
11-Jan
|
5K Race or 10min warm-up then 20mins fast at 5k pace
|
|
|
|
Saturday
|
12-Jan
|
Rest
|
|
|
|
Sunday
|
13-Jan
|
Stubbington Green 10k
|
4
|
13
|
|
Monday
|
14-Jan
|
30mins easy
|
|
|
|
Tuesday
|
15-Jan
|
10min warm-up then 10 x (2min fast / 2min easy), 5min warm-down
|
|
|
|
Wednesday
|
16-Jan
|
Rest
|
|
|
|
Thursday
|
17-Jan
|
6 miles easy
|
|
|
|
Friday
|
18-Jan
|
5K Race or 6 miles @ 9min40s per mile
|
|
|
|
Saturday
|
19-Jan
|
Rest
|
|
|
|
Day
|
Date
|
Session / Run
|
Week
|
Weeks to go
|
|
Sunday
|
20-Jan
|
14 miles easy
|
5
|
12
|
|
Monday
|
21-Jan
|
30mins easy
|
|
|
|
Tuesday
|
22-Jan
|
10min warm-up then 6 x (4min fast / 2min easy jog) ,5min warm-down
|
|
|
|
Wednesday
|
23-Jan
|
Rest
|
|
|
|
Thursday
|
24-Jan
|
8 miles steady at 10mins per mile
|
|
|
|
Friday
|
25-Jan
|
5 miles at 9min30s per mile
|
|
|
|
Saturday
|
26-Jan
|
Rest
|
|
|
|
Sunday
|
27-Jan
|
16 - 18miles easy
|
6
|
11
|
|
Monday
|
28-Jan
|
30mins easy
|
|
|
|
Tuesday
|
29-Jan
|
10min warm-up then 5 x (6min fast / 2min easy),5min warm-down
|
|
|
|
Wednesday
|
30-Jan
|
Rest
|
|
|
|
Thursday
|
31-Jan
|
5K Timed run or 10min warm-up then 20mins fast
|
|
|
|
Friday
|
1-Feb
|
20mins as (10mins easy then 10mins slightly faster, just below 10k race pace)
|
|
|
|
Saturday
|
2-Feb
|
Rest or Reverse 10 mile, Pontypridd
|
|
|
|
Sunday
|
3-Feb
|
Ryde 10mile or Rest (Swap with above as appropriate)
|
7
|
10
|
|
Monday
|
4-Feb
|
Rest
|
|
|
|
Tuesday
|
5-Feb
|
6 miles steady at 10min per mile
|
|
|
|
Wednesday
|
6-Feb
|
10miles easy
|
|
|
|
Thursday
|
7-Feb
|
10min warm-up then 25min shallow hills (such as the road leading up to your close, running up at 80% or 5K pace and coming back down easy, hill should be 300mtrs long)
|
|
|
|
Friday
|
8-Feb
|
5 miles at 9min30s per mile
|
|
|
|
Saturday
|
9-Feb
|
Rest
|
|
|
|
Sunday
|
10-Feb
|
18 miles easy
|
8
|
9
|
|
Monday
|
11-Feb
|
30mins easy
|
|
|
|
Tuesday
|
12-Feb
|
10min warm-up then 3 x 1mile (2min recoveries between, just keep moving slowly),5min warm-down. Keep a record of your times and use the same measured route in the future.
|
|
|
|
Wednesday
|
13-Feb
|
Rest
|
|
|
|
Thursday
|
14-Feb
|
8 miles easy
|
|
|
|
Friday
|
15-Feb
|
6 miles at 9min30s per mile
|
|
|
|
Saturday
|
16-Feb
|
Rest
|
|
|
|
Day
|
Date
|
Session / Run
|
Week
|
Weeks to go
|
|
Sunday
|
17-Feb
|
14 miles easy
|
9
|
8
|
|
Monday
|
18-Feb
|
30mins easy
|
|
|
|
Tuesday
|
19-Feb
|
10min warm-up then 12 x (2min fast / 1min easy),5min warm-down
|
|
|
|
Wednesday
|
20-Feb
|
30mins easy
|
|
|
|
Thursday
|
21-Feb
|
10min warm-up then 7 x (4mins fast / 1min easy),5min warm-down
|
|
|
|
Friday
|
22-Feb
|
3miles at 9min20s per mile
|
|
|
|
Saturday
|
23-Feb
|
Rest
|
|
|
|
Sunday
|
24-Feb
|
16 - 18miles
|
10
|
7
|
|
Monday
|
25-Feb
|
30mins easy
|
|
|
|
Tuesday
|
26-Feb
|
10min warm-up then 5 x (6min fast / 2min easy jog),5min warm-down
|
|
|
|
Wednesday
|
27-Feb
|
Rest
|
|
|
|
Thursday
|
28-Feb
|
10min warm-up then 30 mins steep hills (such as Corfe Hills, run up at 60% effort comfortable then back down very easy)
|
|
|
|
Friday
|
29-Feb
|
5miles at 9min20s per mile
|
|
|
|
Saturday
|
1-Mar
|
Rest
|
|
|
|
Sunday
|
2-Mar
|
Super Long Run (20-22 miles) (Try to have some small elements on road)
|
11
|
6
|
|
Monday
|
3-Mar
|
Rest
|
|
|
|
Tuesday
|
4-Mar
|
30mins easy
|
|
|
|
Wednesday
|
5-Mar
|
10min warm-up then 30mins as (30s fast / 30s easy)
|
|
|
|
Thursday
|
6-Mar
|
6 miles steady at 10min per mile
|
|
|
|
Friday
|
7-Mar
|
10mins warm-up then 36mins of (60s fast / 60s easy)
|
|
|
|
Saturday
|
8-Mar
|
Rest
|
|
|
|
Sunday
|
9-Mar
|
15miles easy
|
12
|
5
|
|
Monday
|
10-Mar
|
30mins easy
|
|
|
|
Tuesday
|
11-Mar
|
10min warm-up then 3 x 1mile (2min recoveries between, just keep moving slowly),5min warm-down. Try to beat times recorded for previous occasion.
|
|
|
|
Wednesday
|
12-Mar
|
Rest
|
|
|
|
Thursday
|
13-Mar
|
5K Timed run or 10min warm-up then 20mins fast
|
|
|
|
Friday
|
14-Mar
|
Rest
|
|
|
|
Saturday
|
15-Mar
|
20mins as (10mins easy then 10mins slightly faster, just below 10k race pace)
|
|
|
|
Day
|
Date
|
Session / Run
|
Week
|
Weeks to go
|
|
Sunday
|
16-Mar
|
Staffordshire Half Marathon or Bath Half Marathon
|
13
|
4
|
|
Monday
|
17-Mar
|
Rest
|
|
|
|
Tuesday
|
18-Mar
|
30mins easy
|
|
|
|
Wednesday
|
19-Mar
|
10miles steady at 10min per mile
|
|
|
|
Thursday
|
20-Mar
|
10mins warm-up then 5 x (5min fast / 1min easy jog), 5min warm-down
|
|
|
|
Friday
|
21-Mar
|
5miles at 9min10s per mile
|
|
|
|
Saturday
|
22-Mar
|
Rest
|
|
|
|
Sunday
|
23-Mar
|
18 - 20 miles easy
|
14
|
3
|
|
Monday
|
24-Mar
|
30mins easy
|
|
|
|
Tuesday
|
25-Mar
|
10min warm-up then 15 x (2min fast / 1min easy)
|
|
|
|
Wednesday
|
26-Mar
|
10miles steady at 10min per mile
|
|
|
|
Thursday
|
27-Mar
|
10min warm-up then 2 x 2miles (2min walk recovery between)
|
|
|
|
Friday
|
28-Mar
|
6 miles at 9min10s per mile
|
|
|
|
Saturday
|
29-Mar
|
Rest
|
|
|
|
Sunday
|
30-Mar
|
12 miles easy
|
15
|
2
|
|
Monday
|
31-Mar
|
Rest
|
|
|
|
Tuesday
|
1-Apr
|
Last hard session: 10mins warm-up then 30mins as (60sec fast / 60sec easy jog)
|
|
|
|
Wednesday
|
2-Apr
|
30mins easy
|
|
|
|
Thursday
|
3-Apr
|
Rest
|
|
|
|
Friday
|
4-Apr
|
6 miles at 9min10s per mile then 5 x 100mtrs fast (with 100mtrs walk back to recover)
|
|
|
|
Saturday
|
5-Apr
|
Rest
|
|
|
|
Sunday
|
6-Apr
|
8 miles maximum (1hr)
|
16
|
1
|
|
Monday
|
7-Apr
|
30mins easy or rest if tired
|
|
|
|
Tuesday
|
8-Apr
|
15mins easy then 15mins at 9min10s per mile or marathon pace
|
|
|
|
Wednesday
|
9-Apr
|
Rest
|
|
|
|
Thursday
|
10-Apr
|
5 miles easy then 5 x 100mtrs striding fast (with 100mtrs walk back to recover) + full stretch
|
|
|
|
Friday
|
11-Apr
|
Rest
|
|
|
|
Saturday
|
12-Apr
|
10 - 15mins gentle jog + full stretch
|
|
|
|
Sunday
|
13-Apr
|
LONDON MARATHON
|
|
|