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Sub 3 hour schedule
WEEK ONE | WEEK TWO | ||
Monday | 6 miles easy | 6 miles easy | |
Tuesday | 10 mins warm up, then 4*1mile, timed, with 3 minutes recovery, 10 mins warm down | 10 mins warm up, then 8*60 secs uphill, jogging back down, then 10 mins warm down. | |
Wednesday | 6 miles steady | 6 miles steady | |
Thursday | 10 mins warm up, then 2* (8*200m), with 40 sec recovery, and 5 mins after each set | 10 mins warm up, then 6*800m reps with 2 min recovery, then 10 mins warm down | |
Friday | 3 miles easy | 3 miles easy | |
Saturday | 5km race(aim for 18.45) or 3m timed (18.00) | 6 miles easy, | |
Sunday | 13-15miles easy | 12miles, aim for 90 mins or less | |
WEEK THREE | WEEK FOUR | ||
Monday | 5 miles easy | 6miles easy | |
Tuesday | 10 mins warm up, then 2miles fast,5 mins jog, then 3*1miles fast,3 min jog recovery between reps, 10 mins warm down. | 10 mins warm up, then 6* 3 mins) with 2 min recovery, 10 mins warm down | |
Wednesday | 6 miles easy | 6 miles easy | |
Thursday | 7 miles fartlek | Hill session as Week 2 | |
Friday | 4 miles easy | 5 miles easy | |
Saturday | 5 miles easy | 3 miles easy | |
Sunday | Race 5miles (30 mins) or 10km (40 mins) | 16 miles steady run, or half marathon race. | |
WEEK FIVE | WEEK SIX | ||
Monday | 5miles easy | 6 miles steady, starting slowly | |
Tuesday | 8mile fartlek | 10 mins warm up, then 2x(8x400m) at 3k race pace, with 1 min recovery and 3mins between sets, 10 mins warm down | |
Wednesday | 10 mins warm up, then 3*2miles with 5min recoveries,10 mins warm down | 4 miles easy | |
Thursday | 6miles steady | 10 mins warm up, 6x2mins uphill, jog down recovery, 10 mins warm down. | |
Friday | 3miles easy | 5 miles easy | |
Saturday | 5miles fartlek. | 5miles off-road, inc. strides | |
Sunday | 15mile training run in 2 hrs or less | 10km race - Aim for 39mins or less. | |
WEEK SEVEN | WEEK EIGHT | ||
Monday | 6miles easy. | 5 miles easy | |
Tuesday | 10 mins warm up, then 1x2miles, then 3x1mile (both with 4-min recoveries) 5 mins between reps.10 mins warm down. | 6 miles steady | |
Wednesday | 6 miles easy | 10 mins warm up, then 8x800m with 90-sec recovery, 10 mins warm down. | |
Thursday | 10 mins warm up, then 6miles at threshold pace, then 10 mins warm down. | 6 miles steady. | |
Friday | 4 miles easy. | 4 miles easy | |
Saturday | 6 miles easy/steady | 15 mins jog, then 1 mile fast, 10 mins warm down | |
Sunday | 10mile race - Aim for 1:05 | 18 mile run - Aim for 2:15 | |
WEEK NINE | WEEK TEN | ||
Monday | 6 miles very easy. | 5 miles easy | |
Tuesday | 6 miles steady | 6 miles steady | |
Wednesday | 10 mins warm up, then 4x1mile with 4-min recovery between reps, 10 mins warm down. | 8 miles steady/fast | |
Thursday | 5 miles steady | 8miles, inc. 10-12x90secs fast, 60secs slow | |
Friday | Rest | 6 miles easy | |
Saturday | 3 miles easy | 4 miles easy | |
Sunday | 10mile or half-marathon - Aim for 6 min mlie pace. | Half-marathon - Aim for sub-1:23 | |
| WEEK ELEVEN | WEEK TWELVE | ||
Monday | 5 miles easy | 5 miles easy | |
Tuesday | 6miles easy, | 6-7miles steady | |
Wednesday | 3miles at marathon pace, then 5mins jog, then 3miles at 10secs a mile faster than marathon pace | 10 mins warm-up, then 8x 4mins, with 2-mins recovery, 10 mins warm down. | |
Thursday | 7miles steady, | 8 miles steady | |
Friday | Rest | 4/5 miles easy | |
Saturday | 4/5 miles easy. | 5 miles steady | |
Sunday | 20 mile run aim for 2:30 | 10k or 10 mile race. | |
| WEEK THIRTEEN | WEEK FOURTEEN | ||
Monday | 6 miles easy | 30mins steady | |
Tuesday | 6miles fartlek | 10 warm up, then 6x400m easy, 10mins warm down. | |
Wednesday | 10 mins warm up, 5 miles at race pace, then 10 mins warm down | 20mins easy, then 6x200m brisk, then 5mins jog | |
Thursday | 6 miles easy | 15mins easy, then 1mile at race pace, then 10mins warm down. | |
Friday | Rest | Rest or 2 miles easy | |
Saturday | 10 mins warm up, then 4miles at marathon pace, 10 minsthen warm down. | 15mins jog, 6/10 short strides then 10mins warm down | |
Sunday | 10miles steady. | RACE DAY | |
