Four Times a Week

MON

Rest

TUE

40 mins @ G1

WED

Rest

THUR

45 mins @ G1

FRI

Strength session – legs x 2

SAT

Rest

SUN

50mins @ G1

MON

Rest

TUE

Short hills session (6 reps)

WED

Rest

THUR

50 mins @ G1

FRI

Rest

SAT

45 mins @ G1

SUN

60mins @ G1

MON

Rest

TUE

Long hills session (8 reps)

WED

Rest

THUR

Strength session – core x 2

FRI

Rest

SAT

50mins @ G1

SUN

60 mins @ G1

MON

Rest

TUE

Fartlek: 15min @ G1 / 25mins @ G2 / 6 x Strides / 10min @ G1

WED

55mins @ G1

THUR

Rest

FRI

Rest

SAT

5K Timetrial or ParkRun. Dont forget a 10-15min Warm Up and Cool Down post session

SUN

75mins @ G1

MON

Rest

TUE

Fartlek: 10min @ G1 / 30mins @ G2 / 6 x Strides / 10min @ G1

WED

Rest

THUR

60mins @ G1

FRI

Strength session – legs x 2

SAT

50mins @ G1

SUN

1 hour 30mins @ G1

MON

Rest

TUE

65mins @ G1

WED

Rest

THUR

40mins @ G1 plus Strides

FRI

45mins @ G1

SAT

Rest

SUN

10k Time Trial or Race.

MON

Rest

TUE

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

WED

Rest

THUR

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

FRI

Strength session – legs x 2

SAT

Rest

SUN

1hour 50mins @ G1

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

50 mins @ G1

THUR

Rest

FRI

60mins @ G1

SAT

Rest

SUN

2hour 10mins @ G1

MON

Rest

TUE

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

WED

65mins @ G1

THUR

Rest

FRI

Strength session – legs x 2

SAT

50mins @ G1

SUN

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

MON

Rest

TUE

50 mins @ G1

WED

Fartlek: 20mins @ G1 / 25 mins @ G2T / 15mins @ G1

THUR

Rest

FRI

45mins @ G1

SAT

Rest

SUN

Either Half Marathon Race/ Timetrial or Longer Run: 2 hours 20 @ G1

MON

Rest

MON

Rest

TUE

40mins @ G1

WED

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

THUR

Rest

FRI

Strength session – core x 2

SAT

50 mins @ G1

SUN

Fartlek: 30mins @ G1 / 30mins @ G2 / 10mins @ G1 / 15mins @ G2T / 20 mins @ G1

MON

Rest

TUE

Fartlek: 10min @ G1 / 30mins @ G2 / 6 x Strides / 10min @ G1

WED

Rest

THUR

50mins @ G1

FRI

Rest

SAT

60mins @ G1

SUN

2hours 45mins @ G1

MON

Rest

TUE

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

WED

60mins @ G1

THUR

50mins @ G1

FRI

Strength session – legs x 2

SAT

Rest

SUN

3hours @ G1

MON

40 mins @ G1 + Strides

TUE

Rest

WED

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

THUR

Rest

FRI

Rest

SAT

Fartlek: 20mins @ G1 / 40 mins @ G2 / 10mins @ G1 / 10mins @ GT2/ 10mins @ G1

SUN

50mins @ G1

MON

Rest

TUE

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

WED

Rest

THUR

Fartlek: 10min @ G1 / 20mins @ G2 / 6 x Strides / 10min @ G1

FRI

Rest

SAT

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

SUN

Rest

MON

Rest

TUE

35 mins @ G1

WED

Rest

THUR

30 mins @ G1 + Strides

FRI

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

SAT

Rest

SUN

Race day!

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