MON
Rest
TUE
40 mins @ G1
WED
Rest
THUR
30 mins @ G1 + Strides
FRI
Strength session – legs x 2
SAT
Rest
SUN
50mins @ G1
MON
Rest
TUE
Short hills session (6 reps)
WED
Rest
THUR
45 mins @ G1
FRI
Strength session – core x 2
SAT
Rest
SUN
60mins @ G1
MON
Rest
TUE
Fartlek: 10mins @ G1 / 15 mins @ G2 / 5mins @ G1 / 10 mins @ G2T / 10mins @ G1
WED
Rest
THUR
30 mins @ G1 + Strides
FRI
Strength session – legs x 2
SAT
Rest
SUN
70mins @ G1
MON
Rest
TUE
Long hills session (8 reps)
WED
Rest
THUR
Fartlek: 10mins @ G1 / 15 mins @ G2 / 5mins @ G1 / 15 mins @ G2T / 10mins @ G1
FRI
Strength session – Core x 2
SAT
Rest
SUN
1hour 20mins @ G1
MON
Rest
TUE
Interval session: 8 x 2min with a 90 sec walk or jog between each Aim for G3 Pace…pushing to G4 if feel great.
WED
Rest
THUR
50mins @ G1
FRI
Strength session – legs x 2
SAT
Rest
SUN
1 hour 30mins @ G1
MON
Rest
TUE
Fartlek: 10mins @ G1 / 5 mins @ G2 / 5mins @ G2T / 5 mins @ G2 / 5mins @ G1 / 5 mins @ G2 / 5mins @ G2T / 5 mins @ G2/ 5Mins @ G1
WED
Rest
THUR
60mins @ G1
FRI
Strength session – core x 2
SAT
Rest
SUN
Either 1hour 30mins @ G1 or a 10k Race or TT. Remember a 10min Warm Up and Cool Down after the run
MON
Rest
TUE
Interval session: 5 x 3mins @ G3. Rest for 2mins between each
WED
Rest
THUR
50-60mins @ G1
FRI
Strength session – legs x 2
SAT
Rest
SUN
Fartlek: 30mins @ G1 / 25 mins @ G2 / 5mins @ G1 / 15 mins @ G2T / 15mins @ G1
MON
Rest
TUE
Fartlek: 10mins @ G1 / 25 mins @ G2T / 10mins @ G1
WED
Rest
THUR
60mins @ G1
FRI
30mins @ G1 + Strength session – core x 2
SAT
Rest
SUN
1hour 45mins.
MON
Rest
TUE
Progression: 20 mins @ G1 / 20 mins @ G2 / 20 mins @ G2T
WED
Rest
THUR
50mins @ G1
FRI
30mins @ G1 + Strength session – legs x 2
SAT
Either Progression: 30 mins @ G1 / 20 mins @ G2 / 20 mins @ G2T
OR:
5k TT or Parkrun. Make sure you warm up for 15mins @ G1 and Cool Down for 15mins @ G1
SUN
Rest
MON
Rest
TUE
Fartlek: 15mins @ G1 / 10mins @ G2T / 10mins @ G2 / 10mins @ G2T / 10 mins @ G1
WED
Rest
THUR
40 mins @ G1 + Strides
FRI
30mins @ G1 + Strength session – core x 2
SAT
Rest
SUN
1hour 50mins @ G1
MON
Rest
TUE
Interval session: 6mins @ G2T / 2mins rest / 5mins @ G3 / 2mins rest/ 4mins @ G3 / 90 secs rest / 3mins @ G3-4 / 90 secs rest / 2mins @ G4 / 60 secs rest / 1mins @ G4
WED
Rest
THUR
40 mins @ G1 + Strides
FRI
Rest
SAT
Rest
SUN
60mins @ G1
MON
Rest
TUE
35 mins @ G1
WED
Rest
THUR
Rest
FRI
Optional 20mins @ G1 the day or 2 days before race day
SAT
Rest
SUN
Race day!
Four Times a Week
MON
Rest
TUE
40 mins @ G1
WED
Rest
THUR
40mins @ G1
FRI
Strength session – legs x 2
SAT
30 mins @ G1 + Strides
SUN
50mins @ G1
MON
Rest
TUE
Short hills session (6 reps)
WED
45 mins @ G1
THUR
Fartlek: 10mins @ G1 / 10 mins @ G2 / 5mins @ G1 / 10 mins @ G2T / 10mins @ G1
FRI
Strength session – core x 2
SAT
Rest
SUN
60mins @ G1
MON
Rest
TUE
Fartlek: 10mins @ G1 / 15 mins @ G2 / 5mins @ G1 / 10 mins @ G2T / 10mins @ G1
WED
Rest
THUR
30 mins @ G1 + Strides
FRI
Strength session – legs x 2
SAT
45 mins @ G1
SUN
70mins @ G1
MON
Rest
TUE
Long hills session (8 reps)
WED
45 mins @ G1
THUR
Fartlek: 10mins @ G1 / 15 mins @ G2 / 5mins @ G1 / 15 mins @ G2T / 10mins @ G1
FRI
Strength session – Core x 2
SAT
Rest
SUN
1hour 20mins @ G1
MON
Rest
TUE
Interval session: 8 x 2min with a 90 sec walk or jog between each Aim for G3 Pace…pushing to G4 if feel great.
WED
Rest
THUR
50mins @ G1
FRI
Strength session – legs x 2
SAT
40 mins @ G1 plus strides
SUN
Fartlek: 30mins @ G1 / 15 mins @ G2 / 10 mins @ G2T / 15mins @ G1
MON
Rest
TUE
Interval session: 5 x 3mins @ G3. Rest for 2mins between each
WED
50mins @ G1
THUR
45mins @ G1
FRI
Strength session – core x 2
SAT
Rest
SUN
Either 1hour 30mins @ G1 or a 10k Race or TT. Remember a 10min Warm Up and Cool Down after the run
MON
Rest
TUE
Interval session: 3 x (3min 30 run @ G3 / 2min rest / 2mins 30 run @ G3 / 1 mins 30 rest / 1 min run @ G4) Then take only 45secs rest between each round!
WED
Rest
THUR
50mins @ G1
FRI
Strength session – legs x 2
SAT
45mins @ G1
SUN
Fartlek: 30mins @ G1 / 25 mins @ G2 / 5mins @ G1 / 15 mins @ G2T / 10mins @ G1
MON
Rest
TUE
Fartlek: 10mins @ G1 / 25 mins @ G2T / 10mins @ G1
WED
45 mins @ G1
THUR
55 mins @ G1
FRI
Strength session – core x 2
SAT
Rest
SUN
1hour 45mins.
MON
Rest
TUE
Fartlek: 10mins @ G1 / 30 mins @ G2T / 10mins @ G1
WED
45mins @ G1
THUR
50mins @ G1
FRI
Strength session – legs x 2
SAT
Either Progression: 30 mins @ G1 / 20 mins @ G2 / 20 mins @ G2T
OR:
5k TT or Parkrun. Make sure you warm up for 15mins @ G1 and Cool Down for 15mins @ G1
SUN
Rest
MON
Rest
TUE
Fartlek: 15mins @ G1 / 10mins @ G2T / 10mins @ G2 / 10mins @ G2T / 10 mins @ G1
WED
45 mins @ G1
THUR
40 mins @ G1 + Strides
FRI
Strength session – core x 2
SAT
Rest
SUN
1hour 50mins @ G1
MON
Rest
TUE
Interval session: 6mins @ G2T / 2mins rest / 5mins @ G3 / 2mins rest/ 4mins @ G3 / 90 secs rest / 3mins @ G3-4 / 90 secs rest / 2mins @ G4 / 60 secs rest / 1mins @ G4
WED
Rest
THUR
40 mins @ G1 + Strides
FRI
Rest
SAT
45mins @ G1
SUN
60mins @ G1
MON
Rest
TUE
35 mins @ G1
WED
30 mins @ G1 + Strides
THUR
Rest
FRI
Optional 20mins @ G1 the day or 2 days before race day
SAT
Rest
SUN
Race day!
