Once again, in case you can't get hold of your new issue of Runner's World...
7-min miling (3:00)
| 7-min miling (3:00) | MILEAGE TARGET: 40-45M |
| Mon Mar 1 | 30 mins easy (approx 4M) or rest |
| Tues Mar 2 | 400m, 800m, 1600m, 800m, 400m (with 200m jog recoveries) |
| Wed Mar 3 | Steady run: 75 mins (approx 10M) |
| Thurs Mar 4 | 30 mins Fartlek (+10mins wu & cd) (approx 7M) |
| Fri Mar 5 | rest |
| Sat Mar 6 | 40 mins easy (approx 5M) |
| Sun Mar 7 | Target Run: Race (ideally 1/2M)/Timetrial |
7:30-min miling (3:15)
| 7:30-min miling (3:15) | MILEAGE TARGET: 40-45M |
| Mon Mar 1 | 30 mins easy (approx 3.5M) or rest |
| Tues Mar 2 | 400m, 800m, 1600m, 800m, 400m (with 200m jog recoveries) |
| Wed Mar 3 | Steady run: 75 mins (approx 9.5M) |
| Thurs Mar 4 | 30 mins Fartlek (+10mins wu & cd) (approx 6.5M) |
| Fri Mar 5 | rest |
| Sat Mar 6 | 40 mins easy (approx 4.5M) |
| Sun Mar 7 | Target Run: Race (ideally 1/2M)/Timetrial |
8-min miling (3:30)
| 8-min miling (3:30) | MILEAGE TARGET: 35-40M |
| Mon Mar 1 | 30 mins easy (approx 3.5M) or rest |
| Tues Mar 2 | 400m, 800m, 1600m, 800m, 400m (with 200m jog recoveries) |
| Wed Mar 3 | Steady run: 75 mins (approx 9M) |
| Thurs Mar 4 | 30 mins Fartlek (+10mins wu & cd) (approx 6M) |
| Fri Mar 5 | rest |
| Sat Mar 6 | 40 mins easy (approx 4.5M) |
| Sun Mar 7 | Target Run: Race (ideally 1/2M)/Timetrial |
8:30-min miling (3:45)
| 8:30-min miling (3:45) | MILEAGE TARGET: 35-40M |
| Mon Mar 1 | 30 mins easy (approx 3M) or rest |
| Tues Mar 2 | 400m, 800m, 1600m, 800m, 400m (with 200m jog recoveries) |
| Wed Mar 3 | Steady run: 75 mins (approx 8.5M) |
| Thurs Mar 4 | 20 mins Fartlek (+10mins wu & cd) (approx 4.5M) |
| Fri Mar 5 | rest |
| Sat Mar 6 | 40 mins easy (approx 4M) |
| Sun Mar 7 | Target Run: Race (ideally 1/2M)/Timetrial |
9-min miling (4:00)
| 9-min miling (4:00) | MILEAGE TARGET: 35M |
| Mon Mar 1 | rest |
| Tues Mar 2 | 400m, 800m, 1600m, 800m, 400m (with 200m jog recoveries) |
| Wed Mar 3 | Steady run: 75 mins (approx 8M) |
| Thurs Mar 4 | 20 mins Fartlek (+10mins wu & cd) (approx 4M) |
| Fri Mar 5 | rest |
| Sat Mar 6 | 40 mins easy (approx 4M) |
| Sun Mar 7 | Target Run: Race (ideally 1/2M)/Timetrial |
10-min miling (4:30)
| 10-min miling (4:30) | MILEAGE TARGET: 30M |
| Mon Mar 1 | rest |
| Tues Mar 2 | 400m, 800m, 1600m, 800m, 400m (with 200m jog recoveries) |
| Wed Mar 3 | Steady run: 75 mins (approx 7M) |
| Thurs Mar 4 | 20 mins Fartlek (+10mins wu & cd) (approx 4M) |
| Fri Mar 5 | rest |
| Sat Mar 6 | 40 mins easy (approx 3.5M) |
| Sun Mar 7 | Target Run: Race (ideally 1/2M)/Timetrial |
11-min miling (5:00)
| 11-min miling (5:00) | MILEAGE TARGET: 30M |
| Mon Mar 1 | rest |
| Tues Mar 2 | 400m, 800m, 1600m, 800m, 400m (with 200m jog recoveries) |
| Wed Mar 3 | Steady run: 75 mins (approx 6.5M) |
| Thurs Mar 4 | 20 mins Fartlek (+10mins wu & cd) (approx 3.5M) |
| Fri Mar 5 | rest |
| Sat Mar 6 | 40 mins easy (approx 3.5M) |
| Sun Mar 7 | Target Run: Race (ideally 1/2M)/Timetrial |
Penguin Plan Run/Walk Schedule
| The Penguin Plan Run/Walk Schedule | |
| Mon Mar 1 | Rest |
| Tues Mar 2 | 45 Min Run 4 mins/walk 1 min (x9) |
| Wed Mar 3 | 40 Min Run 3 mins/walk 1 min (x10) |
| Thurs Mar 4 | Rest |
| Fri Mar 5 | 45 Min Run 4 mins/walk 1 min (x9) |
| Sat Mar 6 | Rest |
| Sun Mar 7 | 8-16 Miles Run 5 mins/walk 1 min |
