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