Adrian's training schedule



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

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Coach Steve's team

 
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