mins easy 40 mins, with the middle 20 run quicker than half-marathon pace (6:30) 30 mins easy or rest 40 mins, including 25 mins of hills or fartlek 90 mins slow (8:00) or 10K race Week 2 (w/c July 28) 30 mins easy or rest 10 mins warm-up, then 6

)Wed Mar 3 Steady run: 75 mins (approx 10M)Thurs Mar 4 30 mins Fartlek (+10mins wu & cd) (approx 7M)Fri Mar 5 restSat 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

Day 1Day 7RestTotal Time: 2 hours 10 minsWeek ThreeDay 140 mins fartlek (speedplay - fast and slow running at random in a normal run)Day 2RestDay 3Jog or walk/jog 20 minsDay 4RestDay 5Repeat Day 1Day 6Repeat Day 3Day 7RestTotal Time: 2 hoursWeek Four

. This is only to be recommended to those who are already accustomed to running 50 miles per week or more.Week OneMon 6 miles easy or steadyTue 7 miles fartlek, inc 12 x 1 min burstsWed 15 mins easy, 2 x 10 mins THR with 3 min recoveries, 10 mins jogFri Rest

of training: ‘High-intensity, shorter intervals interspersed with rest periods, which includes tempo runs, fartlek and any other kind of speedwork,’ says Dr Chris Easton, lecturer in clinical exercise physiology at the University of the West of Scotland. ‘And

mins easy, then 4-5 x 90 secs brisk with 2.5-min jog recoveries, then 10 mins easy Fri Rest Sat 20 mins easy Sun 35 mins easyWEEK THREE Mon Rest Tue 25-30 mins easy Wed Rest Thu 10 mins easy, then 20 mins fartlek (free-form fast and slow

long run to 7-8MIntroduce one fartlek session a week (see Sub-60 Plan)Introduce one timed run which takes 15-20 minutesMain training phase(Alternate weeks A and B for a period of 4-8 weeks)   Mon Tue Wed Thu Fri Sat SunWEEK A 6M steady 7M, inc 3 x 7

Increase your weekly long run to around 10MIntroduce one fartlek session a week – run fast bursts of 150-400m, and jog for as long as you like inbetweenIntroduce one hill session a week to build up your muscle strength, eg 8 x 35 secs or 4 x 90 secs. This can

/10Wed Rest        Thu Fartlek 5M (inc 2.5M fartlek) 8:30-11:00 55 mins (25 mins fartlek) 7/10Fri Rest        Sat Easy 3M 11:30 35 mins 3/10Sun Race 10K (plus 1M warm-up/1M cool-down) 9:40 target: 60:00 (plus 22-min jog) 10/10 Total   21M   3hrs 45

on track, with 400m jog recoveries) Rest 5M easy 17M slow with 5M in middle at marathon pace Week 7 (43-47M) Rest or 4M easy 6M - hill running: 11 x 30 secs, or fartlek with 12-15 30-sec bursts 6M easy 7M - warm up, then 4