MON
Rest
TUE
40 mins @ G1
WED
Rest
THUR
45 mins @ G1
FRI
Strength session – legs x 2
SAT
Rest
SUN
50mins @ G1
MON
Rest
TUE
Short hills session (6 reps)
WED
Rest
THUR
50 mins @ G1
FRI
Rest
SAT
45 mins @ G1
SUN
60mins @ G1
MON
Rest
TUE
Long hills session (8 reps)
WED
Rest
THUR
Strength session – core x 2
FRI
Rest
SAT
50mins @ G1
SUN
60 mins @ G1
MON
Rest
TUE
Fartlek: 15min @ G1 / 25mins @ G2 / 6 x Strides / 10min @ G1
WED
55mins @ G1
THUR
Rest
FRI
Rest
SAT
5K Timetrial or ParkRun. Dont forget a 10-15min Warm Up and Cool Down post session
SUN
75mins @ G1
MON
Rest
TUE
Fartlek: 10min @ G1 / 30mins @ G2 / 6 x Strides / 10min @ G1
WED
Rest
THUR
60mins @ G1
FRI
Strength session – legs x 2
SAT
50mins @ G1
SUN
1 hour 30mins @ G1
MON
Rest
TUE
65mins @ G1
WED
Rest
THUR
40mins @ G1 plus Strides
FRI
45mins @ G1
SAT
Rest
SUN
10k Time Trial or Race.
MON
Rest
TUE
Fartlek: 15mins @ G1 / 15 mins @ G2 / 10mins @ G1 / 15 mins @ G2T / 10mins @ G1
WED
Rest
THUR
Interval session: 6 x 2mins. Rest for 2mins between each. First 4 in G3, Last 2 in G4
FRI
Strength session – legs x 2
SAT
Rest
SUN
1hour 50mins @ G1
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
50 mins @ G1
THUR
Rest
FRI
60mins @ G1
SAT
Rest
SUN
2hour 10mins @ G1
MON
Rest
TUE
Fartlek: 20mins @ G1 / 20 mins @ G2 /10mins @ G1 /10 mins @ G2T / 10mins @ G1
WED
65mins @ G1
THUR
Rest
FRI
Strength session – legs x 2
SAT
50mins @ G1
SUN
30mins @ G1 / 10 mins @ G2 / 10 mins @ G2T / 10mins @ G2 / 20mins @ G1
MON
Rest
TUE
50 mins @ G1
WED
Fartlek: 20mins @ G1 / 25 mins @ G2T / 15mins @ G1
THUR
Rest
FRI
45mins @ G1
SAT
Rest
SUN
Either Half Marathon Race/ Timetrial or Longer Run: 2 hours 20 @ G1
MON
Rest
MON
Rest
TUE
40mins @ G1
WED
Fartlek: 15mins @ G1 / 15mins @ G2 / 15mins @ G2T / 15 mins @ G1
THUR
Rest
FRI
Strength session – core x 2
SAT
50 mins @ G1
SUN
Fartlek: 30mins @ G1 / 30mins @ G2 / 10mins @ G1 / 15mins @ G2T / 20 mins @ G1
MON
Rest
TUE
Fartlek: 10min @ G1 / 30mins @ G2 / 6 x Strides / 10min @ G1
WED
Rest
THUR
50mins @ G1
FRI
Rest
SAT
60mins @ G1
SUN
2hours 45mins @ G1
MON
Rest
TUE
Fartlek: 15mins @ G1 / 30mins @ G2T / 10 mins @ G1
WED
60mins @ G1
THUR
50mins @ G1
FRI
Strength session – legs x 2
SAT
Rest
SUN
3hours @ G1
MON
40 mins @ G1 + Strides
TUE
Rest
WED
Fartlek: 20 mins @ G1 / 20 mins @ G2 / 20 mins @ G2T
THUR
Rest
FRI
Rest
SAT
Fartlek: 20mins @ G1 / 40 mins @ G2 / 10mins @ G1 / 10mins @ GT2/ 10mins @ G1
SUN
50mins @ G1
MON
Rest
TUE
Interval session: 6 x 2mins. Rest for 2mins between each. First 3 in G3, Last 3 in G4
WED
Rest
THUR
Fartlek: 10min @ G1 / 20mins @ G2 / 6 x Strides / 10min @ G1
FRI
Rest
SAT
5k TimeTrial or ParkRun. Don’t forget a 10-15min Warm up and Cool Down @G1
SUN
Rest
MON
Rest
TUE
35 mins @ G1
WED
Rest
THUR
30 mins @ G1 + Strides
FRI
Optional 20mins @ G1 the day or 2 days before race day
SAT
Rest
SUN
Race day!
