hard, 1M easy; or speed session (eg 4 x 1K with 200m jog recoveries) RUN 1M easy, 3-4M hard, 1M easy; or speed session (eg 10-12 x 400m with 200m jog recoveries) RUN 1M easy, 4M fartlek, 1M easy Wed SWIM 16-20 x 1 length steady, with 10
are most useful for this purpose are fartlek and hill training. Repetitions on hills will develop strength and muscular coordination; a 300-metre incline is ideal, as long as it's not too steep. Take particular care with the return jogs downhill.A fartlek
:00 5-milerFor The Month Ahead...Your Goal Complete a run of around 2 hours 20 mins (Week 7). More...Your Theme You add volume and speed. More...Week Five (50-54M)Mon 5M (40+ mins) easyTue 1M jog, then 6M (or 45 minutes) fartlek, then 1M jogWed 10M
:0010K or sub-32:00 5-milerFor The Month Ahead...Your GoalComplete a run of around 2 hours 40 mins (Week 7). More...Your Theme You add volume and speed. More...Week Five (49M)Mon 4M (35 mins) easyTue 7M of 1M jog, then 5M (or 40 mins) fartlek, then 1M
). More...Your Theme You add volume and speed. More...Week Five (39M)Mon RestTue 7M of 1M jog, then 5M (or 45 mins) fartlek, then 1M jogWed 8M (72 mins) slowThu 5M (40 mins) steadyFri RestSat 4M (36 mins) easy or parkrunSun 15M (2hrs 15) slowWeek Six (43M
mins (Week 7). More...Your Theme You add volume and speed. More...Week Five (32M)Mon RestTue 6M of 1M jog, then 4M (or 35 mins) fartlek, then 1M jogWed 6M (57 mins) slowThu 5M (43 mins) steadyFri RestSat 3M (30 mins) easy or parkrunSun 12M (1hr 55
that I had definitely overtrained. On four consecutive days, for example, Id put in: 20 x 440yds; 3 miles fartlek and 16 x 440yds; 8 x 880yds and 7 x 330yds; and 8 x 1100m. Only an athlete driven by ambition would fail to see that this was overdoing it
) jog recoveries, then 2M jogWed 6M (approx 52 mins) slowThu 5M (approx 40 mins) fartlekFri RestSat 1M jog, then 3M (approx 22 mins) brisk, then 1M jogSun 7M (approx 63 mins) easyWeek Two Mon 5M (approx 45 mins) easy. Finish with two sets of 100m strides
of a canoe. Thats how one coach once summed up the need for an aerobic base before the fast times will come. Once youve built that platform of steady work, and only then, should you start thinking about speedwork, hillwork and fartlek. This base
fitness and race performances. Speedwork is not for you if you’re a total beginner. But once you’ve progressed to running 30-40 minutes or more, three or four times a week, you’re ready to start easing into it in the form of gentle fartlek (short, slightly
