Saturday, September 19, 2020

Four Times a Week

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

X