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