in longer races throughout the year. More practically, it offers something for everyone. It is long enough and testing enough to tempt an elite competitor, and yet within the endurance range of the novice athlete looking for their first racing experience
mins jogging Rest 45 mins jogging Rest Rest 35 mins jogging 1 hr jogging and walking. Week 5 20-min run Rest 50 mins jogging Rest Rest Timed run over a 2M course 90-min ramble, or run in a 10K road race
easy, incorporating 6 x 20-40 seconds faster-paced running Wed Rest Thu 20-25 mins easy Fri Rest Sat 15 mins easy or rest Sun 5K Race!
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
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
slow 10 x 100m strides on grass, a little faster than last week. Focus on form Rest 25-35 mins easy Mile race!
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
Sat Rest Sun 1M jog, then race 10K or 5M, then 1M jog. Aim for a sub-55:00 10K or sub-44:00 5-milerFor The Month Ahead...Your Goal Complete a run of around 2 hours 25 mins (Week 7). More...Your Theme You add volume and speed. More...Week Five (24M
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
m or 80 secs, with 400m or 2-3 min jog recoveries, then 2M cool-down Rest 4-5M easy Rest Rest RACE
