WEEK ONE | WEEK TWO |
Monday | Rest | Rest |
Tuesday | 20 mins jog | 25 mins jog |
Wednesday | Rest | Rest |
Thursday | 20 mins jog | 20 mins jog |
Friday | Rest | Rest |
Saturday | 20 mins jog | 25 mins jog |
Sunday | 5mile jog/walk | 90 mins walk/jog |
|
WEEK THREE | WEEK FOUR |
Monday | Rest | Rest |
Tuesday | 25 mins jog | 25 mins jog |
Wednesday | Rest | Rest |
Thursday | 20 mins jog | 25 mins jog |
Friday | Rest | Rest |
Saturday | 3mile jog | 20 mins jog |
Sunday | 7-8mile walk-jog | 10mile walk-jog |
|
WEEK FIVE | WEEK SIX |
Monday | Rest | Rest |
Tuesday | 30 mins jog | 30 mins easy |
Wednesday | Rest | 30 mins steady including
6*1min fast,2 mins between efforts |
Thursday | 30 mins jog | 5 mins easy,then 10-15
brisk,5 mins jog |
Friday | Rest | Rest |
Saturday | 20 mins jog | 20 mins steady |
Sunday | Race 5m or 10km | 12 miles Walk/jog |
|
WEEK SEVEN | WEEK EIGHT |
Monday | Rest | Rest |
Tuesday | 30 mins, including
4*1 min fast and
4*30 secs fast | 30 mins steady |
Wednesday | Rest | Warm up, then 2 *
1mile timed, warm down. |
Thursday | Warm up, then 2 miles
timed run, then
warm down. | 25 mins easy |
Friday | Rest | 30 mins steady |
Saturday | 20 mins easy, off-road | Rest |
Sunday | 6 miles or a 10km race | Run/walk 10m race |
|
WEEK NINE | WEEK TEN |
Monday | Rest | Rest |
Tuesday | 25 mins easy | 25 mins very easy |
Wednesday | Warm up, then 2 miles
timed run, Warm down. | Warm up, then 3 miles
brisk, timed |
Thursday | 30 mins steady including
6*1min fast, 2 mins
between efforts | 20 mins steady |
Friday | 20 mins easy | Rest |
Saturday | Rest | 20 mins on grass, including
a few strides |
Sunday | 15 mile jog/walk | 13 mile timed run or
Half marathon race. |
|
| WEEK ELEVEN | WEEK TWELVE |
Monday | Rest | Rest |
Tuesday | 25 mins easy, off-road | 20 mins very easy |
Wednesday | Warm up, then 2 miles
timed, as week 9 | Warm up, then 3x1mile timed,
with 5-min recoveries |
Thursday | 20 mins easy | 40 mins steady |
Friday | Rest | Rest |
Saturday | 30 mins easy | 20 mins easy |
Sunday | Jog/walk 18miles, take
drinks, take your time | Race 10k or 10miles
steady run. |
|
| WEEK THIRTEEN | WEEK FOURTEEN |
Monday | Rest | Rest |
Tuesday | 20 mins easy | 20 min jog |
Wednesday | 35 mins steady | Rest |
Thursday | Warm up, then 3 miles
timed, as week 10 | 10/15 min jog. |
Friday | Rest | Rest |
Saturday | 20 mins easy | 10-15mins jog, plus
stretching and loosening |
Sunday | 50-60 mins steady. | RACE DAY |
