Saturday, September 26, 2020

Three Times a Week

MON

Rest

TUE

40 mins @ G1

WED

Rest

THUR

30 mins @ G1 + Strides

FRI

Strength session – legs x 2

SAT

Rest

SUN

50mins @ G1

MON

Rest

TUE

Short hills session (6 reps)

WED

Rest

THUR

45 mins @ G1

FRI

Strength session – core x 2

SAT

Rest

SUN

60mins @ G1

MON

Rest

TUE

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

WED

Rest

THUR

30 mins @ G1 + Strides

FRI

Strength session – legs x 2

SAT

Rest

SUN

70mins @ G1

MON

Rest

TUE

Long hills session (8 reps)

WED

Rest

THUR

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

FRI

Strength session – Core x 2

SAT

Rest

SUN

1hour 20mins @ G1

MON

Rest

TUE

Interval session: 8 x 2min with a 90 sec walk or jog between each Aim for G3 Pace…pushing to G4 if feel great.

WED

Rest

THUR

50mins @ G1

FRI

Strength session – legs x 2

SAT

Rest

SUN

1 hour 30mins @ G1

MON

Rest

TUE

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

WED

Rest

THUR

60mins @ G1

FRI

Strength session – core x 2

SAT

Rest

SUN

Either 1hour 30mins @ G1 or a 10k Race or TT. Remember a 10min Warm Up and Cool Down after the run

MON

Rest

TUE

Interval session: 5 x 3mins @ G3. Rest for 2mins between each

WED

Rest

THUR

50-60mins @ G1

FRI

Strength session – legs x 2

SAT

Rest

SUN

Fartlek: 30mins @ G1 / 25 mins @ G2 / 5mins @ G1 / 15 mins @ G2T / 15mins @ G1

MON

Rest

TUE

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

WED

Rest

THUR

60mins @ G1

FRI

30mins @ G1 + Strength session – core x 2

SAT

Rest

SUN

1hour 45mins.

MON

Rest

TUE

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

WED

Rest

THUR

50mins @ G1

FRI

30mins @ G1 + Strength session – legs x 2

SAT

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

SUN

Rest

MON

Rest

TUE

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

WED

Rest

THUR

40 mins @ G1 + Strides

FRI

30mins @ G1 + Strength session – core x 2

SAT

Rest

SUN

1hour 50mins @ G1

MON

Rest

TUE

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

WED

Rest

THUR

40 mins @ G1 + Strides

FRI

Rest

SAT

Rest

SUN

60mins @ G1

MON

Rest

TUE

35 mins @ G1

WED

Rest

THUR

Rest

FRI

Optional 20mins @ G1 the day or 2 days before race day

SAT

Rest

SUN

Race day!

Four Times a Week

MON

Rest

TUE

40 mins @ G1

WED

Rest

THUR

40mins @ G1

FRI

Strength session – legs x 2

SAT

30 mins @ G1 + Strides

SUN

50mins @ G1

MON

Rest

TUE

Short hills session (6 reps)

WED

45 mins @ G1

THUR

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

FRI

Strength session – core x 2

SAT

Rest

SUN

60mins @ G1

MON

Rest

TUE

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

WED

Rest

THUR

30 mins @ G1 + Strides

FRI

Strength session – legs x 2

SAT

45 mins @ G1

SUN

70mins @ G1

MON

Rest

TUE

Long hills session (8 reps)

WED

45 mins @ G1

THUR

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

FRI

Strength session – Core x 2

SAT

Rest

SUN

1hour 20mins @ G1

MON

Rest

TUE

Interval session: 8 x 2min with a 90 sec walk or jog between each Aim for G3 Pace…pushing to G4 if feel great.

WED

Rest

THUR

50mins @ G1

FRI

Strength session – legs x 2

SAT

40 mins @ G1 plus strides

SUN

Fartlek: 30mins @ G1 / 15 mins @ G2 / 10 mins @ G2T / 15mins @ G1

MON

Rest

TUE

Interval session: 5 x 3mins @ G3. Rest for 2mins between each

WED

50mins @ G1

THUR

45mins @ G1

FRI

Strength session – core x 2

SAT

Rest

SUN

Either 1hour 30mins @ G1 or a 10k Race or TT. Remember a 10min Warm Up and Cool Down after the run

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

Rest

THUR

50mins @ G1

FRI

Strength session – legs x 2

SAT

45mins @ G1

SUN

Fartlek: 30mins @ G1 / 25 mins @ G2 / 5mins @ G1 / 15 mins @ G2T / 10mins @ G1

MON

Rest

TUE

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

WED

45 mins @ G1

THUR

55 mins @ G1

FRI

Strength session – core x 2

SAT

Rest

SUN

1hour 45mins.

MON

Rest

TUE

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

WED

45mins @ G1

THUR

50mins @ G1

FRI

Strength session – legs x 2

SAT

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

SUN

Rest

MON

Rest

TUE

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

WED

45 mins @ G1

THUR

40 mins @ G1 + Strides

FRI

Strength session – core x 2

SAT

Rest

SUN

1hour 50mins @ G1

MON

Rest

TUE

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

WED

Rest

THUR

40 mins @ G1 + Strides

FRI

Rest

SAT

45mins @ G1

SUN

60mins @ G1

MON

Rest

TUE

35 mins @ G1

WED

30 mins @ G1 + Strides

THUR

Rest

FRI

Optional 20mins @ G1 the day or 2 days before race day

SAT

Rest

SUN

Race day!

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