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