Week 1 w/b 17 Dec
|
Schedule
|
|
| Monday |
4 mile jog |
|
| Tuesday |
5 mile comfortable |
|
| Wednesday |
Rest or no-impact cross training |
|
| Thursday |
5 mile steady on hilly route |
|
| Friday |
Rest |
|
| Saturday |
12 miles comfortable |
|
| Sunday |
Rest or non impact training |
|
Week 2 w/b 24 Dec
|
Schedule
|
|
| Monday |
4 mile jog |
|
| Tuesday |
6 mile build up |
|
| Wednesday |
Rest or no-impact cross training |
|
| Thursday |
3 x 1 mile at 7.20 - 7.30 pace with 2.5 recovery plus 1 mile warm up/cool down |
|
| Friday |
Rest |
|
| Saturday |
9 miles steady |
|
| Sunday |
Rest or non impact training |
|
Week 3 w/b 31 Dec
|
Schedule
|
|
| Monday |
5 miles fast |
|
| Tuesday |
Rest |
|
| Wednesday |
4 miles jog |
|
| Thursday |
Intervals: 1.5 miles comfortable then 3 x acceleration strides then 8 x 400m (or 90 seconds) at 6.20-6.40 pace with 2 min jogs in between each. 1.5 mile comfortable (4 miles) |
|
| Friday |
Rest |
|
| Saturday |
13 miles steady |
|
| Sunday |
Rest or non impact training |
|
Week 4 w/b 7 Jan
|
Schedule
|
|
| Monday |
3 mile jog |
|
| Tuesday |
4 mile steady on hilly route |
|
| Wednesday |
Rest |
|
| Thursday |
5 mile comfortable |
|
| Friday |
3 miles jog |
|
| Saturday |
Park Run or (see Sunday) |
|
| Sunday |
10K race (choose either Sat or Sun - not both!) |
|
Note: Adrian's pace may now be adjusted depending on feedback and race results
Week 5 w/b 14 Jan
|
Schedule
|
|
| Monday |
3 mile jog |
|
| Tuesday |
5 miles fast |
|
| Wednesday |
Rest |
|
| Thursday |
Intervals: 1 mile comfortable then 3 x acceleration strides then 5 x 800m (or 3 mins) at 6.30-7 pace with 3 min jogs in between each. 1 mile comfortable (5 miles) |
|
| Friday |
Rest |
|
| Saturday |
15 miles comfortable |
|
| Sunday |
3 mile jog |
|
Week 6 w/b 21 Jan
|
Schedule
|
|
| Monday |
Rest or no-impact cross training |
|
| Tuesday |
5 miles comfortable |
|
| Wednesday |
3 mile jog |
|
| Thursday |
Intervals: 4 x 1 mile at 7.20-7.30 pace with 2.5 minute recovery plus 1 mile w-up/c-down (6 miles) |
|
| Friday |
Rest |
|
| Saturday |
9 miles steady |
|
| Sunday |
Rest or non-impact cross training |
|
Week 7 w/b 28 Jan
|
Schedule
|
|
| Monday |
4 mile jog |
|
| Tuesday |
8 mile build up |
|
| Wednesday |
Rest |
|
| Thursday |
5 miles: 3 miles steady, 2 miles fast |
|
| Friday |
Rest |
|
| Saturday |
Long run: 16 miles - 10 miles comfortable + 6 miles steady |
|
| Sunday |
Rest |
|
Week 8 w/b 4 Feb
|
Schedule
|
|
| Monday |
4 MILE JOG |
|
| Tuesday |
8 MILE FAST (inc W-UP/C-DOWN) |
|
| Wednesday |
REST |
|
| Thursday |
Intervals: 1 MILE EASY then 3 x acceleration strides then 6 x 800M (or 3 mins) at 6.30-7 pace with 3 min jogs in between each. 1 MILE EASY (5.5 MILES) |
|
| Friday |
Rest |
|
| Saturday |
9.5 MILES STEADY |
|
| Sunday |
Rest or low impact cross training |
|
Week 9 w/b 11 Feb
|
Schedule
|
|
| Monday |
REST |
|
| Tuesday |
6 MILE BUILD UP FROM (8:30-7:45) |
|
| Wednesday |
4 MILE STEADY |
|
| Thursday |
4 MILE COMFORTABLE plus 3 accel strides |
|
| Friday |
REST |
|
| Saturday |
RACE YOUR PACE HALF MARATHON DORNEY LAKE plus w-up/c-down 15 |
|
| Sunday |
4 MILE JOG |
|
Week 10 w/b 18 Feb
|
Schedule
|
|
| Monday |
REST OR NON IMPACT CROSS TRAINING
|
|
| Tuesday |
4 MILE STEADY |
|
| Wednesday |
5 MILE COMFORTABLE |
|
| Thursday |
6 MILE BUILD-UP (From 8.30-7.45) |
|
| Friday |
REST |
|
| Saturday |
LONG RUN 18 MILES: 10 COMFORTABLE 8 STEADY |
|
| Sunday |
3 MILE JOG |
|
Week 11 w/b 25 Feb
|
Schedule
|
|
| Monday |
REST
|
|
| Tuesday |
1 MILE COMFORTABLE then 3 x acceleration strides then 10 x 400m (or 90 seconds) at 6.20-6.40 pace with 2 min jogs in between each. 1 MILE COMFORTABLE (4.5 MILES) |
|
| Wednesday |
3 mile JOG |
|
| Thursday |
6 MILE BUILD-UP (From 8.20-7.40) |
|
| Friday |
REST OR LOW IMPACT CROSS TRAINING |
|
| Saturday |
LONG RUN 15 MILES: 6 MILE @ 9.15, 5 MILE @ 8.45,4 MILE @ 8.15 PACE (15 MILES) |
|
| Sunday |
3 MILE JOG/NON IMPACT CROSS TRAINING |
|
Week 12 w/b 4 March
|
Schedule
|
|
| Monday |
REST
|
|
| Tuesday |
5 x 1 mile at 7.20-7.30 pace with 2.5 minute recovery plus 1 mile w-up/c-down (7 miles) |
|
| Wednesday |
4 MILE JOG |
|
| Thursday |
3 MILE COMFORTABLE |
|
| Friday |
REST |
|
| Saturday |
4 MILE STEADY |
|
| Sunday |
LONG RUN: 21 MILES COMFORTABLE
|
|
Week 13 w/b 11 March
|
Schedule
|
|
| Monday |
REST
|
|
| Tuesday |
REST or 3 mile jog |
|
| Wednesday |
5 mile fast |
|
| Thursday |
4 mile comfortable |
|
| Friday |
REST |
|
| Saturday |
4 miles steady |
|
| Sunday |
11 STEADY |
|
Week 14 w/b 18 March
|
Schedule
|
|
| Monday |
REST
|
|
| Tuesday |
5 MILE MP |
|
| Wednesday |
3 MILE JOG |
|
| Thursday |
5 MILE COMFORTABLE |
|
| Friday |
REST |
|
| Saturday |
LONG RUN 12 MILES COMFORTABLE (LAST 4 AT MP) |
|
| Sunday |
REST OR NON IMPACT CROSS TRAINING |
|
Week 15 w/b 25 March
|
Schedule
|
|
| Monday |
REST
|
|
| Tuesday |
4 MILE FAST |
|
| Wednesday |
3 MILE JOG |
|
| Thursday |
Intervals: 2 MILES EASY 5 X 400M INTERVALS WITH 2.5 MIN RECOVERIES, 1 MILE EASY (4.5) |
|
| Friday |
REST
|
|
| Saturday |
8.5 MILES STEADY |
|
| Sunday |
Rest or low impact cross training |
|
Week 16 w/b 1 April
|
Schedule
|
|
| Monday |
3 MILE JOG |
|
| Tuesday |
1 MILE COMFORTABLE, 3 MILES MP, 1 MILE COMFORTABLE (5 MILES) |
|
| Wednesday |
REST |
|
| Thursday |
3 MILE JOG |
|
| Friday |
REST |
|
| Saturday |
20 MINS EASY PLUS 3 ACCEL STRIDES |
|
| Sunday |
RACE DAY |
|
