Thursday, December 3, 2020

Three Times a Week

Session 1

45 mins @ G1

Session 2

35 mins @ G1 + Strides

Session 3

50mins @ G1

Optional Extra

Strength session – legs x 2

Session 1

Short hills session (6 reps)

Session 2

Fartlek: 15mins @ G1 / 15 mins @ G2 / 5mins @ G1 / 10 mins @ G2T / 10mins @ G1

Session 3

60mins @G1

Optional Extra

Strength session – core x 2

Session 1

Fartlek: 15mins @ G1 / 20 mins @ G2 / 5mins @ G1 / 10 mins @ G2T / 10mins @ G1

Session 2

50 mins @ G1

Session 3

70mins @ G1

Optional Extra

Strength session – legs x 2

Session 1

45 mins @ G1 + Strides

Session 2

Fartlek: 15mins @ G1 / 10 mins @ G2 / 10mins @ G2T / 10 mins @ G2 / 10mins @ G1

Session 3

1hour 20mins @ G1

Optional Extra

Strength session – core x 2

Session 1

Interval session: 6 x 3mins. Rest for 2mins between each. First 4 in G3, Last 2 in G4

Session 2

50mins @ G1

Session 3

Fartlek: 20mins @ G1 / 20 mins @ G2 / 10 mins @ G2T / 20mins @ G1

Optional Extra

Strength session – legs 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

10k Time Trial or Race.

Session 3

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

50-60mins @ G1

Session 3

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 / 30 mins @ G2T / 15mins @ G1

Session 2

50mins @ G1

Session 3

1hour 40mins.

Optional Extra

Strength session – core x 2

Session 1

45mins @ G1 plus strides

Session 2

60 mins @ G1

Session 3

Fartlek: 30mins @ G1 / 20mins @ G2 / 10mins @ G1 / 20 mins @ G2T / 10mins @ G1

Optional Extra

Strength session – legs x 2

Session 1

Fartlek: 15mins @ G1 / 10mins @ G2T / 10mins @ G2 / 10mins @ G2T / 10 mins @ G1

Session 2

5k TimeTrial or ParkRun. Don’t forget a 10-15min Warm up and Cool Down @G1

Session 3

1hour 30mins @ G1

Optional Extra

30mins @ G1 + Strength session – core x 2

Session 1

Interval session: 6 x 3mins. Rest for 2mins between each. First 3 in G3, Last 3 in G4

Session 2

45mins @ G1

Session 3

60mins @ G1

Optional Extra

Session 1

40 mins @ G1 + Strides

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

45 mins @ G1

Session 2

35 mins @ G1 + Strides

Session 3

45mins @ 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: 15mins @ G1 / 15 mins @ G2 / 5mins @ G1 / 10 mins @ G2T / 10mins @ G1

Session 4

60mins @G1

Optional Extra

Strength session – core x 2

Session 1

Fartlek: 15mins @ G1 / 20 mins @ G2 / 5mins @ G1 / 10 mins @ G2T / 10mins @ G1

Session 2

45 mins @ G1

Session 3

40 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: 6 x 3mins. Rest for 2mins between each. First 4 in G3, Last 2 in G4

Session 2

40mins @ G1 plus strides

Session 3

50mins @ G1

Session 4

Fartlek: 20mins @ G1 / 20 mins @ G2 / 10 mins @ G2T / 20mins @ G1

Optional Extra

Strength session – legs 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

10k Time Trial or Race.

Session 4

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

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: 10mins @ G1 / 25 mins @ G2T / 15mins @ G1

Session 2

45mins @ G1 plus strides

Session 3

55 mins @ G1

Session 4

1hour 40mins.

Optional Extra

Strength session – core x 2

Session 1

Progression: 20 mins @ G1 / 20 mins @ G2 / 20 mins @ G2T

Session 2

45mins @ G1

Session 3

50mins @ G1

Session 4

Fartlek: 30mins @ G1 / 20mins @ G2 / 10mins @ G1 / 20 mins @ G2T / 10mins @ G1

Optional Extra

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

5k TimeTrial or ParkRun. Don’t forget a 10-15min Warm up and Cool Down @G1

Session 4

1hour 40mins @ G1

Optional Extra

Strength session – core x 2

Session 1

Interval session: 6 x 3mins. Rest for 2mins 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

40 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

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