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RUNNERSWORLD
- www.runnersworld.ltd.uk
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WEEK
ONE
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WEEK
TWO |
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Monday
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5
mile easy
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5
mile easy
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Tuesday
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6
mile steady
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6
mile steady
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Wednesday
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10
mins warm up,10*1min fast,2mins jog recovey,10
mins warm down
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10
mins warm up, 4*3 mins fast, 2 mins between reps,10
mins warm down
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Thursday
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6mile
steady
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5
mile easy
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Friday
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Rest
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Rest
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Saturday
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3
mile fast timed
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5
mile easy
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Sunday
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9
mile run
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12
mile steady
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WEEK
THREE
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WEEK
FOUR |
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Monday
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5
mile easy
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5
mile easy
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Tuesday
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6
mile steady
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10
mins warm up, 3*4 mins fast, 2 mins slow, 10mins
warm down
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Wednesday
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10
mins warm up, then 8 x 40 secs uphill, jogging
back down,10 mins warm up
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5
mile easy
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Thursday
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5
mile easy
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10
mins warm up,8*1min fast,2mins jog recovery,
10 mins warm down
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Friday
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Rest
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Rest
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Saturday
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2-3
mile easy
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6
Mile steady
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Sunday
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5
mile or 10k race
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12
mile steady
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WEEK
FIVE
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WEEK
SIX |
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Monday
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5 Mile easy
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5mile
easy, off-road
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Tuesday
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10 mins warm up, 3*1 mile fast,
4 mins rest, 10 mins warm down
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3x10mins
at half-marathon pace, with 4-min recoveries
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Wednesday
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6 Mile Steady
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4miles
easy
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Thursday
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10 mins warm up, then 8 x 40 secs
uphill, jogging back down, 10 mins warm down
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6miles
steady
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Friday
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Rest
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Rest
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Saturday
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5 Mile easy
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30mins
easy
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Sunday
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15 mile
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10k
race - Aim for 44mins
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WEEK
SEVEN
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WEEK
EIGHT |
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Monday
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4miles
easy
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5miles
easy
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Tuesday
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6miles,
inc. 6x1min fast
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6mile
fartlek
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Wednesday
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10
mins Warm up, then 4x1mile timed, with 4-mins
between reps, 10 mins warm down
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10
mins Warm up, then 10x40secs uphill, jogging back
down, 10 mins warm down.
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Thursday
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6miles
steady
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6miles
steady
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Friday
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Rest
or 3miles easy
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Rest
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Saturday
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5
miles easy
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Warm
up, then 3-4miles brisk
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Sunday
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10mile
race - Aim for 1:12
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18mile
run - Aim for 2:40
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WEEK
NINE
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WEEK
TEN |
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Monday
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5
miles very easy
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5miles
very easy, off-road
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Tuesday
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5
miles easy
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5miles
easy, inc. a few strides
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Wednesday
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8
miles steady
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8miles
steady
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Thursday
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6
mile fartlek, inc. 8x30secs fast, 60secs slow
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6mile
fartlek, doing 30secs fast, 60secs slow
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Friday
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Rest
or 3mile jog
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Rest
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Saturday
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2miles
easy, then 2miles brisk, then 2miles easy
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5miles
steady, inc. a few strides
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Sunday
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Race
10miles or half-marathon - Aim for 1:10 / 1:38
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Race
half-marathon - Aim for 1:36
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| WEEK
ELEVEN |
WEEK
TWELVE |
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Monday
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5miles
easy
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30mins
easy, off-road
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Tuesday
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6miles
steady
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7-8miles
steady
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Wednesday
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7mile
fartlek, inc. 10x1min fast
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10
mins Warm up, then 6 x 3min, 2mins between reps,
10 mins warm down
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Thursday
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8miles,
inc. 2x3miles at marathon pace
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6miles
easy, inc. a few strides
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Friday
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3miles
easy
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Rest
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Saturday
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Rest
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Warm
up, then 5miles at marathon pace, then warm down
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Sunday
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20
mile training run - Aim for 2:55
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Race
6-10miles or 10-12miles steady
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| WEEK
THIRTEEN |
WEEK
FOURTEEN |
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Monday
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5miles
easy
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Rest
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Tuesday
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6miles
steady
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30mins
steady, inc. 6x1min fast
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Wednesday
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6mile
fartlek, inc. 10x1min fast
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20mins
easy
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Thursday
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5miles
easy
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10mins
jog, then 1mile at race pace, then 5mins jog
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Friday
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Rest
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Rest
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Saturday
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Warm
up, then 3miles at marathon pace, then warm down
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20mins
jog, inc. a few strides
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Sunday
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10miles
steady, in your racing kit. Practise your pre-race
routine
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RACE
DAY
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