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 ELEVENWEEK 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 THIRTEENWEEK 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