slowFour-week scheduleDo each week’s days in any order within a hard-easy pattern.   DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6WEEK 1 8-10M run Pace A (3 x 5 mins on grass) 4-7M recuperation run Pace B (12 x 400m on the track) 4-7M recuperation run Pace C

to access the file.What are you waiting for? Follow the links below to find a Forerunner-compatible plan suited to your racing goal:Marathon (16-week schedules)Half-Marathon (12-week schedules)10K (six- and eight-week schedules)• Note: We'll continue

reason, don’t proceed to the next week, but repeat the one you should have done. It may mean you have to miss half or all of the two-week module in Weeks 13/14, but at least you’ll have built up to the ‘plateau of fitness’ in the right way

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

(or 7 x 3 mins), with 2-min recoveries 5M easy, off-road if possible Hill running: 12 x 30 secs, or fartlek with 12-15 30-sec bursts Rest or 5M easy, starting slowly 3M, jogging only 18M slow. Start easilyWeek 8 5M easy, off-road 6M. Slow start

-mile schedules in this section. The first set has a preparation phase and a main training phase.Set 1Sub-60-minuteSub-70-minuteSub-80-minuteSet 2The second set are classic 8-week schedules. You can click directly on to them, or go to their own

These schedules run for 10 weeks and cover three broad bands of runners. Band one: Sub-1:25This band covers serious athletes. The schedule will take you up to over 50 miles a week, which is about as much training as is compatible with a lifestyle

half-marathon, marathon and 10K pace (6:30, 7:30 and 6:00 respectively) per minute 30 mins easy or rest 45 mins, including 30 mins of hills or fartlek 1 hr 50 mins slow (8:00) or 10K race Week 4 (w/c Aug 11) Rest 10 mins warm-up, then 16 x 200m at 5K

30 mins easy or rest 10 mins warm-up, then 16 x 200m at 5K pace (6:30) starting every minute (2 sets of 8 with 400m recovery between) then 10 mins cool-down Rest 2 hours slow (8:00 - 9:00) Week 5 (w/c Aug 18) Rest 10 mins warm-up, then 4 x 2K at 10K

-down 65 mins easy 40 mins, including 20 mins at half-marathon pace (8:00) 30 mins easy or rest 110 mins slow (9:00 - 10:00) RestWeek 4 (w/c Aug 11) Rest 10 mins warm-up, then 14 x 200m at 5K pace (7:45) starting every minute (2 sets of 7 with 400m