Session 1
45 mins @ G1 + Strides
Session 2
45mins @ G1 + Strength session – legs x 2
Session 3
Short hills session (6 reps)
Session 4
60mins @ G1
Optional Extra
Session 1
Fartlek: 10min @ G1 / 20mins @ G2 / 6 x Strides / 10min @ G1
Session 2
45 mins @ G1 + Strength session – core x 2
Session 3
Fartlek: 20mins @ G1 / 10 mins @ G2 / 5 x 60sec @ G3 with 1min jog between / 10mins @ G2 / 10mins @ G1
Session 4
70mins @ G1
Optional Extra
Session 1
Long hills session (8 reps)
Session 2
50 mins @ G1
Session 3
Fartlek: 15mins @ G1 / 15 mins @ G2 / 10mins @ G1 / 10 mins @ G2T / 10mins @ G1
Session 4
70mins @ G1
Optional Extra
Strength session – legs x 2
Session 1
Fartlek: 10min @ G1 / 30mins @ G2 / 6 x Strides / 10min @ G1
Session 2
50mins @ G1
Session 3
5K Timetrial or ParkRun, rest for 5-10mins then run 2 x 8mins @ G2T with a 3min jog recovery between. Dont forget a 10-15min Warm Up and Cool Down post session
Session 4
1hour 20mins @ G1
Optional Extra
Strength session – core x 2
Session 1
Interval session: 6 x 3mins. Rest for 90secs between each. First 4 in G3, Last 2 in G4
Session 2
60mins @ G1
Session 3
45mins @ G1 @ Strength session – legs x 2
Session 4
Fartlek: 30mins @ G1 / 10 mins @ G2 / 10 mins @ G2T / 10mins @ G2 / 10mins @ G1
Optional Extra
Session 1
Interval session: 3 x (4min run @ G3 / 2min rest / 3mins run @ G3 / 1 mins 30 rest / 1 min run @ G4) Then only 45secs rest between each round!
Session 2
Fartlek: 10min @ G1 / 30mins @ G2 / 6 x Strides / 10min @ G1
Session 3
45mins @ G1 @ Strength session – legs x 2
Session 4
10k Time Trial or Race.
Optional Extra
Session 1
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
Session 2
50mins @ G1
Session 3
50mins @ G1
Session 4
Fartlek: 25mins @ G1 / 20 mins @ G2 / 10mins @ G1 / 15 mins @ G2T / 10mins @ G1
Optional Extra
Strength session – legs x 2
Session 1
Fartlek: 15mins @ G1 / 30 mins @ G2T / 15mins @ G1
Session 2
50 mins @ G1
Session 3
Fartlek: 10min @ G1 / 30mins @ G2 / 6 x Strides / 10min @ G2
Session 4
1hour 45mins.
Optional Extra
Strength session – legs x 2
Session 1
Fartlek: 10mins @ G1 / 10 mins @ G2T / 5mins @ G1 / 5 x 60sec @ G4 with 1min jog between / 5mins @ G1/ 10mins @ G2T / 10mins @ G1
Session 2
60mins @ G1
Session 3
45mins @ G1 @ Strength session – legs x 2
Session 4
Fartlek: 30mins @ G1 / 20mins @ G2 / 5mins @ G1 / 20 mins @ G2T / 15mins @ G1
Optional Extra
Session 1
Fartlek: 10min @ G1 / 30mins @ G2 / 6 x Strides / 10min @ G1
Session 2
45mins @ G1 @ Strength session – core x 2
Session 3
5k TimeTrial or ParkRun. Don’t forget a 10-15min Warm up and Cool Down @G1
Session 4
1hour 45mins @ G1
Optional Extra
Session 1
Interval session: 7 x 3mins. Rest for 90secs between each. First 4 in G3, Last 3 in G4
Session 2
45mins @ G1
Session 3
Fartlek: 15mins @ G1 / 25 mins @ G2T / 15 mins @ G1
Session 4
60mins @ G1
Optional Extra
Session 1
45 mins @ G1
Session 2
30 mins @ G1 + Strides
Session 3
Optional 20mins @ G1 the day or 2 days before race day
Session 4
Race Day!
Optional Extra
Five Times a Week
Session 1
45 mins @ G1 + Strides
Session 2
50mins @ G1
Session 3
Short hills session (6 reps)
Session 4
40mins @ G1 + Strength session – legs x 2
Session 5
60mins @ G1
Optional Extra
Session 1
Fartlek: 10min @ G1 / 20mins @ G2 / 6 x Strides / 10min @ G1
Session 2
45 mins @ G1
Session 3
Fartlek: 20mins @ G1 / 10 mins @ G2 / 5 x 60sec @ G3 with 1min jog between / 10mins @ G2 / 10mins @ G1
Session 4
40mins @ G1 + Strength session – core x 2
Session 5
70mins @ G1
Optional Extra
Session 1
50mins @ G1
Session 2
45mins @ G1
Session 3
Fartlek: 15mins @ G1 / 15 mins @ G2 / 10mins @ G1 / 10 mins @ G2T / 10mins @ G1
Session 4
45mins @ G1 + Strength session – legs x 2
Session 5
70mins @ G1
Optional Extra
Session 1
Fartlek: 10min @ G1 / 30mins @ G2 / 6 x Strides / 10min @ G1
Session 2
50mins @ G1
Session 3
5K Timetrial or ParkRun, rest for 5-10mins then run 2 x 8mins @ G2T with a 3min jog recovery between. Dont forget a 10-15min Warm Up and Cool Down post session
Session 4
40mins @ G1 + Strength session – core x 2
Session 5
1hour 20mins @ G1
Optional Extra
Session 1
Interval session: 6 x 3mins. Rest for 90secs between each. First 4 in G3, Last 2 in G4
Session 2
60mins @ G1
Session 3
50mins @ G1
Session 4
45mins @ G1 + Strength session – legs x 2
Session 5
Fartlek: 30mins @ G1 / 10 mins @ G2 / 10 mins @ G2T / 10mins @ G2 / 10mins @ G1
Optional Extra
Session 1
Interval session: 3 x (4min run @ G3 / 2min rest / 3mins run @ G3 / 1 mins 30 rest / 1 min run @ G4) Then only 45secs rest between each round!
Session 2
Fartlek: 10min @ G1 / 30mins @ G2 / 6 x Strides / 10min @ G1
Session 3
50mins @ G1
Session 4
45mins @ G1 or slower. Take it easy with race this week
Session 5
10k Time Trial or Race.
Optional Extra
Session 1
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
Session 2
50mins @ G1
Session 3
50mins @ G1 + Strength session – legs x 2
Session 4
50mins @ G1
Session 5
Fartlek: 20mins @ G1 / 20 mins @ G2 / 5mins @ G1 / 15 mins @ G2T / 10mins @ G1
Optional Extra
Session 1
Fartlek: 15mins @ G1 / 30 mins @ G2T / 15mins @ G1
Session 2
50 mins @ G1
Session 3
Fartlek: 10min @ G1 / 30mins @ G2 / 6 x Strides / 10min @ G2
Session 4
45mins @ G1 + Strength session – core x 2
Session 5
1hour 30mins.
Optional Extra
Session 1
Fartlek: 10mins @ G1 / 10 mins @ G2T / 5mins @ G1 / 5 x 60sec @ G4 with 1min jog between / 5mins @ G1/ 10mins @ G2T / 10mins @ G1
Session 2
50mins @ G1
Session 3
50 mins @ G1
Session 4
40mins @ G1 + Strength session – legs x 2
Session 5
Fartlek: 25mins @ G1 / 20mins @ G2 / 5mins @ G1 / 20 mins @ G2T / 10mins @ G1
Optional Extra
Session 1
Fartlek: 10min @ G1 / 30mins @ G2 / 6 x Strides / 10min @ G1
Session 2
50mins @ G1
Session 3
5k TimeTrial or ParkRun. Don’t forget a 10-15min Warm up and Cool Down @G1
Session 4
40 mins @ G1 + Strides
Session 5
1hour 35mins @ G1
Optional Extra
Session 1
Interval session: 7 x 3mins. Rest for 90secs between each. First 4 in G3, Last 3 in G4
Session 2
50mins @ G1
Session 3
Fartlek: 15mins @ G1 / 25 mins @ G2T / 15 mins @ G1
Session 4
60mins @ G1
Optional Extra
Session 1
45 mins @ G1
Session 2
30 mins @ G1 + Strides
Session 3
Optional 20mins @ G1 the day or 2 days before race day
Session 4
Race day!
Optional Extra
