comfortably achieve that target with about six weeks of concerted preparation. Your first step should be to establish a benchmark average pace per mile on which to base the speed sessions. On a day when you feel rested, test yourself by running one and a half
30-min run at marathon pace Rest 2 x 1M session, timed 15-min run 1 hour inc 30 mins at marathon pace Week 16 20 mins easy Rest 30 mins easy, inc a few strides Rest Rest 20 mins jogging, in racing kit RACE DAY
WEEK ONE WEEK TWO WEEK THREE WEEK FOUR Mon Rest Day Rest Day Rest Day Rest Day Tue SWIM for 30 minutes easy SWIM for 30 minutes easy SWIM for 20 minutes easy SWIM for 20 minutes easy
Run 8 mins, walk 2 mins. Do 3 times Fri Rest Sat Rest Sun 5K Race! On race day: You will probably find that you can run at least 20 minutes before you need a break, but whatever your plan, start slowly, and dont wait until you are exhausted
Standfirst: 4- to 6-days-a-week mile schedulesAuthor: Sean Fishpool and Steve SmythePics:Issue date: aug01 /panelKeywords:uan64-->4-6 days/week MON TUE WED THU FRI SAT SUNWEEK 1 Rest or 25-35 mins slow 10 x 100m strides around mile pace, on grass
Standfirst: 4-day-a-week mile schedulesAuthor: Sean Fishpool and Steve SmythePics:Issue date: aug01 /panelKeywords:uan65-->4 days a week MON TUE WED THU FRI SAT SUNWEEK 1 Rest 3M inc 5 x 100m strides, each faster than the last, to faster
to maintain interest during these build-up weeks, but save the real speedwork for the final eight-week focus.(Approx 45- to 60-minute 10K) Monday Tuesday Wednesday Thursday Friday Saturday SundayWeek 1 Rest 2M easy, then 4 x 400m, with 400m or 3-min jog
m or 80 secs, with 400m or 2-3 min jog recoveries, then 2M cool-down Rest 4-5M easy Rest Rest RACE
on getting out there on those days when you dont feel like it. Take pride in those days when you train even though you have plenty of excuses not to.The payoff will be there on race-day. But the preparation needs to begin in earnest today.Week FiveMon Rest
recoveries; then 2M easy 70-75 mins easyWeek 2 Rest 2M warm-up, then 5-6 x 2 mins with 90-sec recoveries, then 2M cool-down Rest 2M easy then 1M fast Rest Rest or 4M easy with a few strides RACE
