Coach Steve says: "Sarah's race results suggest she just about has enough speed to reach her sub 3:30 target. However, she doesn't have a big endurance background, having only been running for a few years, so long runs are going to be very important in building more endurance. She already regularly runs up to 35 miles a week so early weeks at around 30 aren't going to be a problem for her and the 20 mile or so weeks that My Asics suggest need supplementation if she isn't to lose fitness she has already gained.
She is used to regular speedwork, so that too is a necessary addition and while the training is relatively light, there is no need to take an easier week until after the first four weeks are completed."
Week 1 w/b 17 Dec
|
Schedule
|
|
| Monday |
Rest |
|
| Tuesday |
4 miles in 9min miles |
|
| Wednesday |
6 miles in 9:30 min miles |
|
| Thursday |
4 miles with middle 2 miles at sub-8s |
|
| Friday |
Rest |
|
| Saturday |
Brisk 25mins or Parkrun 5K - 5 miles in total |
|
| Sunday |
7 miles in 9 min miles |
Week 2 w/b 24 Dec
|
Schedule
|
|
| Monday |
Rest |
|
| Tuesday |
5 miles brisk in 40 mins |
|
| Wednesday |
6 mile slow in 9 min miles |
|
| Thursday |
5 mile build up run - starting slower than 8's and ending up at 7:20's. |
|
| Friday |
Rest |
|
| Saturday |
5 mile fartlek |
|
| Sunday |
10 mile steady in 85 mins |
|
Week 3 w/b 31 Dec
|
Schedule
|
|
| Monday |
Rest |
|
| Tuesday |
4 x mile in approx 7 min miles to 7:15 with 3 mins rest/jog: 7 miles in total |
|
| Wednesday |
7 mile slow in 9 min miles |
|
| Thursday |
5 mile with middle 3 miles at HM pace (approx 7:30s) |
|
| Friday |
Rest |
|
| Saturday |
Hills or Parkrun - 5 miles in total |
|
| Sunday |
12 mile steady in 8:30s |
|
Week 4 w/b 7 Jan
|
Schedule
|
|
| Monday |
Rest |
|
| Tuesday |
10 x 400m in approx 95 secs, starting every 2 mins 30 - 7 miles on total |
|
| Wednesday |
8 miles slow in 8:30-9 min miles |
|
| Thursday |
5 mile build up run - starting slower than 8's ending up at 7.20's |
|
| Friday |
Rest |
|
| Saturday |
Fartlek - 5 mile in total |
|
| Sunday |
14 mile steady in 8:30s |
|
Week 5 w/b 14 Jan
|
Schedule
|
|
| Monday |
:Rest
|
|
| Tuesday |
5 x 1000 in approx 4:00-4:15 starting every 6 mins (7M in total)
|
|
| Wednesday |
8M steady in 8:30-9 min miles |
|
| Thursday |
7M with middle 3 miles at HM pace |
|
| Friday |
Rest |
|
| Saturday |
6M of hills or fartlek |
|
| Sunday |
16M steady in 8:30s-9s |
|
Week 6 w/b 21 Jan
|
Schedule
|
|
| Monday |
Rest |
|
| Tuesday |
20 x 200m in approx 45 seconds, starting every minute 6M in total |
|
| Wednesday |
9M steady in 8:30-9:00 |
|
| Thursday |
6M build up run - starting at 8:30s and moving down to 7s |
|
| Friday |
Rest |
|
| Saturday |
Training day: 8M in total |
|
| Sunday |
18M relaxed in 9:00 |
|
Week 7 w/b 28 Jan
|
Schedule
|
|
| Monday |
Rest
|
|
| Tuesday |
4x2km in approx 8:30-9:00 starting every 11 mins. 8M in total
|
|
| Wednesday |
10M steady in 8:30-9:00
|
|
| Thursday |
7M with middle 3M at HM pace
|
|
| Friday |
Rest
|
|
| Saturday |
5M relaxed fartlek or hills
|
|
| Sunday |
20M slow in 9 min miles
|
|
Week 8 w/b 4 Feb
|
Schedule
|
|
| Monday |
Rest
|
|
| Tuesday |
5 x 1600 in 7 mins to 7:30 with 2 mins rest: 8M in total
|
|
| Wednesday |
7M steady in 8:30
|
|
| Thursday |
6M with middle 2M at marathon pace
|
|
| Friday |
Rest
|
|
| Saturday |
parkrun 5km - 5M in total
|
|
| Sunday |
13 miles steady in 8s to 8:30s
|
|
Week 9 w/b 11 Feb
|
Schedule
|
|
| Monday |
Rest
|
|
| Tuesday |
8 x 800 in 3:20-3:30 starting every 5 mins (7M in total)
|
|
| Wednesday |
11M steady in 8:30-9 min miles
|
|
| Thursday |
7M build up run starting at 9s down to 7s
|
|
| Friday |
Rest
|
|
| Saturday |
Fartlek - 7M in total
|
|
| Sunday |
Malvern Hills (18M total)
|
|
Week 10 w/b 18 Feb
|
Schedule
|
|
| Monday |
Rest
|
|
| Tuesday |
4 x 2000 in 8-8:15 starting every 10 mins (9M total)
|
|
| Wednesday |
10M steady in 8:30 min miles
|
|
| Thursday |
7M with 3M section in sub 7:15s
|
|
| Friday |
5M easy or rest
|
|
| Saturday |
4M steady with strides
|
|
| Sunday |
Bourton 10K - 10M in total
|
|
Week 11 w/b 25 Feb
|
Schedule
|
|
| Monday |
Rest
|
|
| Tuesday |
16 x 400 in 90-95 starting every 2mins (8M total) - 2 sets of 8 with 400m jog
|
|
| Wednesday |
10M steady in 8-8:15 min miles
|
|
| Thursday |
9M build up run starting at 9s down to 6:30s
|
|
| Friday |
5M easy or Rest
|
|
| Saturday |
Training day - total 6M
|
|
| Sunday |
22M slow in 9s - but aim for 3M at sub 8s from 17-20
|
|
Week 12 w/b 4 March
|
Schedule
|
|
| Monday |
Rest
|
|
| Tuesday |
5 x 1600 in 7:00 starting every 9 mins (8M in total)
|
|
| Wednesday |
11M steady in 8:30s to 9s
|
|
| Thursday |
8M with 36mins alternating minute paces of 10K, marathon, fast jog
|
|
| Friday |
5M easy or rest
|
|
| Saturday |
3M jog with strides
|
|
| Sunday |
Silverstone Half Marathon (15M total)
|
|
Week 13 w/b 11 March
|
Schedule
|
|
| Monday |
Rest
|
|
| Tuesday |
8 x 1000 in 4:00-4:15 starting every 5mins (8M in total)
|
|
| Wednesday |
12M steady in 8:30s
|
|
| Thursday |
9M build up run starting at 9s down to 6:30s
|
|
| Friday |
5M easy or rest
|
|
| Saturday |
4M Fartlek
|
|
| Sunday |
22 miles slow in 9s but a few miles at sub 8s
|
|
