Tuesday, September 22, 2020

Four Times a Week

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

X