| Week 16 |
Workout |
Mileage |
Description |
| Monday |
Rest Day |
0-3 |
|
| Tuesday |
Interval |
8to11 |
2 x (4 x 800m) @ 10K pace, 90 seconds recovery, |
|
|
|
5 minutes recovery between sets. |
| Wednesday |
Distance |
10to15 |
|
| Thursday |
Tempo |
10to15 |
|
| Friday |
Distance |
7-10 |
optional |
| Saturday |
Distance |
8to10 |
Trail steady paced |
| Sunday |
MLR |
21to25 |
Steady, easy paced |
| Range for week |
|
60+ |
|
|
|
|
|
| Week 15 |
Workout |
Mileage |
Description |
| Monday |
Rest Day |
|
|
| Tuesday |
Interval |
8-11 |
1 mile-2 mile-1 mile @ slightly slower than 10K effort, |
|
|
|
4 and 7 minutes recovery. |
| Wednesday |
Distance |
10to15 |
|
| Thursday |
Tempo |
10to16 |
2 x15 minutes @ marathon tempo, 5 minutes revovery. |
| Friday |
Rest Day |
|
|
| Saturday |
Distance |
8to10 |
Trail steady paced |
| Sunday |
Long |
25to30 |
Steady, easy paced |
| Range for week |
|
70+ |
|
|
|
|
|
| Week 14 |
Workout |
Mileage |
Description |
| Monday |
Rest Day |
|
|
| Tuesday |
Interval |
8-11 |
3 x (800m-600m-400m-200m), @ 5K-10K pace, |
|
|
|
1 minute recovery, 3-5 minutes between sets. |
| Wednesday |
Distance |
10to15 |
|
| Thursday |
Tempo |
10to16 |
2 x 15 minutes @ marathon tempo, 5 minutes recovery. |
| Friday |
Rest Day |
|
|
| Saturday |
Distance |
8to12 |
Trail steady paced |
| Sunday |
Long |
30to35 |
Easy long run |
| Range for week |
|
75+ |
|
|
|
|
|
| Week 13 |
Workout |
Mileage |
Description |
| Monday |
Rest Day |
0-3 |
|
| Tuesday |
Interval |
8-10 |
5-7 x (1,000m), @ 10K pace, 2 minutes recovery. |
| Wednesday |
Distance |
6to10 |
Recovery important |
| Thursday |
MLR |
10to16 |
Tempo 1km warmup 1km cool down |
| Friday |
Distance |
4-7 |
Optional |
| Saturday |
Tempo |
8to10 |
Trail steady with 2 ten min marathon paced tempo set |
|
|
|
|
| Sunday |
Long |
20to25 |
Easy long run |
| Range for week |
|
60+ |
|
|
|
|
|
| Week 12 |
Workout |
Mileage |
Description |
| Monday |
Rest Day |
|
|
| Tuesday |
Interval |
8-11 |
3 x (2,000m) @ 10K pace, 3 minutes recovery. |
| Wednesday |
Distance |
10to15 |
|
| Thursday |
Tempo |
10to15 |
2 x 15 minutes @ marathon tempo, 5 minutes recovery. |
| Friday |
Rest Day |
|
|
| Saturday |
Distance |
8to10 |
Trail steady paced |
| Sunday |
Long |
25to30 |
Run the middle 5km @ Marathon tempo |
| Range for week |
|
70+ |
|
|
|
|
|
| Week 11 |
Workout |
Mileage |
Description |
| Monday |
Rest Day |
|
|
| Tuesday |
Interval |
7-10 |
3 x (800m-600m-600m) @ 5K effort, 90 seconds |
|
|
|
recovery, 5 minutes between sets. |
| Wednesday |
Distance |
10to15 |
Recovery very important |
| Thursday |
MLR |
10to15 |
Tempo |
| Friday |
Rest Day |
|
|
| Saturday |
Tempo |
8to12 |
Trail very easy optional |
| Sunday |
Long |
21.1 race |
Peterborough Half
Marathon |
| Range for week |
|
60+ |
|
|
|
|
|
