Three Times a Week

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

X