Week
11
10
Mon Run Type
14
14
General Aerobic
General Aerobic
Tues Run Type
Wed Run Type
13
15m LT, 12m
LT (4m
recovery)
14
18m LT, 14m
LT (4m
recovery)
18
14
16
18
Endurance
Endurance
Thurs Run Type
0
0
9
14
General Aerobic
16
20m LT, 16m
LT (4m
recovery)
8
13
General Aerobic
16
General
Aerobic
16
22m LT, 18m
LT (4m
recovery)
16
3 x 1.2k, 3x
1k @ 5K
pace
General Aerobic
General Aerobic w\ 2 x
5x150 strides (jog
250m recovery and 4
min between sets)
16
40m tempo
run
19
Endurance
8
14
General
Aerobic
11
Recovery
18
Endurance
18
14
General
Aerobic
7
6
14
14
General Aerobic
General Aerobic
Endurance
2 x 5x10m
@800m pace (jog
250m recovery +
4m between sets)
Rest Day
Fri Run Type
2 sets of 6 x
100m strides,
3m job
11 between sets
Rest Day
11
6 x 12 sec
uphill, 8 x
100m strides
6 x 12 sec
uphill, 8 x
100m strides
0
Rest Day
13
0
Rest Day
14
Sun Run Type Total
19
Endurance
0
Rest/CT
73
21
Endurance
0
Rest/CT
78
23
Progression
increase steadily
last 3km at LT pace
0
Rest/CT
84
18
Endurance
0
Rest/CT
76
23
Progression
increase steadily
last 5km at LT pace
0
Rest/CT
88
24
Endurance
0
Rest/CT
92
0
Rest/CT
97
13
General
Aerobic
2 sets of 6 x
100m strides,
3m job
between sets
13
6 x 12 sec
uphill, 8 x
100m strides
Recovery
14
10 x 100m
strides
26
Progression
increase steadily
last 5km at LT pace
6
Recovery 4 x
100m strides
16
10k tune up
race
19
Endurance
0
Rest/CT
82
6 x 1.2k @ 5k
pace
10
Recovery
16
General
Aerobic
26
Endurance
0
Rest/CT
104
11
Recovery
6
Recovery 4 x
100m strides
16
19
Endurance
0
Rest/CT
82
18
Endurance
0
Rest/CT
69
6
4 x 100m strides
27
Half
Marathon
67
18
19
Endurance
Endurance
5
6
Recovery
Recovery
5
14
4
16
3
14
2
16
General Aerobic
General Aerobic w\ 2 x
5x150 strides (jog
250m recovery and 4
min between sets)
1
11
General Aerobic
8
Recovery
16
2 x 1.2k, 4 x
800m @ 5kpace
6
Recovery
10
10k tune up
race
2 sets of 6 x
100m strides,
3m job
between sets
13
6 x 100m strides, 3k at
HM race pace
11
Recovery
10
Recovery
0
Rest Day
0
Rest
Race
Week
Sat Run Type