Session 1
40 mins @ G1 + Strides
Session 2
40mins @ G1 + Strength Session- legs x 2
Session 3
Short hills session (6 reps)
Session 4
50mins @ G1
Optional Extra
Session 1
45 mins @ G1 + Strides
Session 2
40mins @ G1 + Strength Session- core x 2
Session 3
Fartlek: 15mins @ G1 / 15 mins @ G2 / 10mins @ G1 / 10 mins @ G2T / 10mins @ G1
Session 4
60mins @G1
Optional Extra
Session 1
Long hills session (8 reps)
Session 2
50 mins @ G1
Session 3
Fartlek: 15mins @ G1 / 20 mins @ G2 / 5mins @ G1 / 10 mins @ G2T / 10mins @ G1
Session 4
70mins @ G1
Optional Extra
Strength session – legs x 2
Session 1
Fartlek: 20mins @ G1 / 20 mins @ G2 / 10 mins @ G2T / 10mins @ G1
Session 2
45 mins @ G1 + Strides
Session 3
Speed interval session: 12 x 40secs in G4 with 90sec rest
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
45mins @ G1 + Strength Session- legs x 2
Session 3
50mins @ G1
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
45mins @ G1 + Strength Session- core x 2
Session 3
10k Time Trial or Race.
Session 4
50mins @ G1
Optional Extra
Session 1
Interval session: 6mins @ G2T / 2mins 30 rest / 5mins @ G3 / 2mins 15 rest/ 4mins @ G3 / 2mins rest / 3mins @ G3-4 / 1min 45 secs rest / 2mins @ G4 / 90 secs rest / 1mins @ G4
Session 2
50mins @ G1
Session 3
50mins @ G1
Session 4
Fartlek: 30mins @ G1 / 25 mins @ G2 / 5mins @ 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
45mins @ G1 plus strides
Session 3
60 mins @ G1
Session 4
1hour 45mins.
Optional Extra
Strength session – legs x 2
Session 1
Progression: 20 mins @ G1 / 20 mins @ G2 / 20 mins @ G2T
Session 2
45mins @ G1 + Strength Session- legs x 2
Session 3
50 mins @ G1
Session 4
50 mins @ G1
Optional Extra
Session 1
Fartlek: 15mins @ G1 / 35 mins @ G2T / 10mins @ G1
Session 2
40mins @ 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 30mins @ G1
Optional Extra
Session 1
Interval session: 6 x 3mins. Rest for 90secs between each. First 3 in G3, Last 3 in G4
Session 2
45mins @ G1
Session 3
Fartlek: 15mins @ G1 / 15 mins @ G2 / 15 mins @ G2T
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
40 mins @ G1 + Strides
Session 2
45mins @ G1
Session 3
Short hills session (6 reps)
Session 4
50mins @ G1
Session 5
30mins @ G1 + Strength session – legs x 2
Optional Extra
Session 1
45 mins @ G1 + Strides
Session 2
45 mins @ G1
Session 3
Fartlek: 15mins @ G1 / 15 mins @ G2 / 10mins @ G1 / 10 mins @ G2T / 10mins @ G1
Session 4
60mins @G1
Session 5
30mins @ G1 + Strength session – core x 2
Optional Extra
Session 1
Long hills session (8 reps)
Session 2
45mins @ G1
Session 3
Fartlek: 10mins @ G1 / 20 mins @ G2 / 10mins @ G1 / 10 mins @ G2T / 10mins @ G1
Session 4
70mins @ G1
Session 5
35mins @ G1 + Strength session – legs x 2
Optional Extra
Session 1
Fartlek: 20mins @ G1 / 15 mins @ G2 / 10 mins @ G2T / 15mins @ G1
Session 2
45 mins @ G1 + Strides
Session 3
Speed interval session: 12 x 40secs in G4 with 90sec rest
Session 4
70 mins @ G1
Session 5
30mins @ G1 + Strength session – core x 2
Optional Extra
Session 1
Interval session: 6 x 3mins. Rest for 90secs between each. First 4 in G3, Last 2 in G4
Session 2
55mins @ G1
Session 3
50mins @ G1
Session 4
Fartlek: 30mins @ G1 / 10 mins @ G2 / 10 mins @ G2T / 10mins @ G2 / 10mins @ G1
Session 5
45mins @ G1 + Strength session – legs x 3
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
50mins @ G1
Session 3
45 mins @ G1 + Strides
Session 4
50mins @ G1
Session 5
10k Time Trial or Race.
Optional Extra
Session 1
Interval session: 6mins @ G2T / 2mins 30 rest / 5mins @ G3 / 2mins 15 rest/ 4mins @ G3 / 2mins rest / 3mins @ G3-4 / 1min 45 secs rest / 2mins @ G4 / 90 secs rest / 1mins @ G4
Session 2
50mins @ G1
Session 3
50mins @ G1
Session 4
Fartlek: 30mins @ G1 / 25 mins @ G2 / 5mins @ G1 / 15 mins @ G2T / 10mins @ G1
Session 5
40mins @ G1 + Strength session – core x 3
Optional Extra
Session 1
Fartlek: 15mins @ G1 / 30 mins @ G2T / 15mins @ G1
Session 2
45mins @ G1 plus strides
Session 3
60 mins @ G1
Session 4
1hour 45mins.
Session 5
40mins @ G1 + Strength session – legs x 3
Optional Extra
Session 1
Progression: 20 mins @ G1 / 20 mins @ G2 / 20 mins @ G2T
Session 2
45mins @ G1
Session 3
50 mins @ G1
Session 4
Fartlek: 30mins @ G1 / 20mins @ G2 / 10mins @ G1 / 20 mins @ G2T / 10mins @ G1
Session 5
40mins @ G1 + Strength session – core x 3
Optional Extra
Session 1
Fartlek: 15mins @ G1 / 35 mins @ G2T / 10mins @ 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
1hour 30mins @ G1
Session 5
40 mins @ G1 + Strides
Optional Extra
Session 1
Interval session: 6 x 3mins. Rest for 90secs between each. First 3 in G3, Last 3 in G4
Session 2
45mins @ G1
Session 3
Fartlek: 15mins @ G1 / 15 mins @ G2 / 15 mins @ G2T
Session 4
60mins @ G1
Optional Extra
Session 1
45 mins @ G1
Session 2
35mins @ G1
Session 3
30 mins @ G1 + Strides
Session 4
Optional 20mins @ G1 the day or 2 days before race day
Session 5
Race day!
Optional Extra
