8 WEEKS TO RACE
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7 WEEKS TO RACE
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6 WEEKS TO RACE
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5 WEEKS TO RACE
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• MONDAY
Rest
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• MONDAY Rest |
• MONDAY Rest |
• MONDAY Rest |
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• TUESDAY 20 mins easy at 4:40-5:00 / km , then 2 x 15mins at 3:50-4:00 / km with 5mins very slow jog between , then 10mins
easy
• WEDNESDAY
10km easy at 4:30 / km
• THURSDAY
10km easy at 4:50 / km
• FRIDAY
8km easy at 4:40-5:00p / km & gym
• SATURDAY 15mins very easy , then 4 x 100m light strides , then push a Parkrun or your own 5k time trial route , then 15-20mins very easy afterwards OR 20mins easy , then 6 x 1000m in 3:40 with 3.5mins slow jog
between reps , then 10mins easy
• SUNDAY 15km easy at 4:40-5:00 / km
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• TUESDAY 20mins easy at 4:40-5:00 / km , then 8 x 400m in 80-84secs with 90secs very slow jog between reps , then 20mins easy
• WEDNESDAY 8km easy at 4:30-4:50 / km
• THURSDAY 10km easy at 4:40-5:00 / km on undulating route
• FRIDAY 45mins easy at 4:40-5:00 / km & gym
• SATURDAY 20mins easy at 4:40-5:00 / km , then 2 x 15mins at 3:50-4:00 / km with 5mins very slow jog between , then 20mins easy
• SUNDAY 15km easy at 4:40-5:00 / km
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• TUESDAY 20mins easy at 4:40-5:00 / km , then on a long gradual incline do 6 x 600m reps at 4:10-4:15 / km , then easy jog back down with lightly “ spinning ” the legs for the last 400m of the downhill back , then 2mins very easy jog at the bottom before the next rep , then 15-20mins easy
• WEDNESDAY 10km easy at 4:40-5:00 / km
• THURSDAY 20mins easy at 4:40-5:00 / km , then 20mins at 4:10-4:20 / km , then 20mins at 3:55-4:05 / km
• FRIDAY 8km easy at 4:40-5:00 / km & gym
• SATURDAY 10km tempo at 3:55-4:05 / km on undulating route
• SUNDAY 20km easy at 4:40-5:00 / km
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• TUESDAY 10km easy at 4:30-4:50 / km
• WEDNESDAY 12km easy at 4:40-5:00 / km on undulating route
• THURSDAY 10km easy at 4:30-4:50 / km
• FRIDAY 8km easy at 4:40-5:00 / km & gym
• SATURDAY 15mins very easy , then 4 x 100m light strides , then push a Parkrun or your own 5k time trial route , then 15-20mins very easy afterwards OR 20mins easy , then 6 x 1000m in 3:40 with 3.5mins slow jog between reps , then 10mins easy
• SUNDAY 20km easy at 4:40-5:00 / km
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4 WEEKS TO RACE
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3 WEEKS TO RACE
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2 WEEKS TO RACE
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1 WEEK TO RACE
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• MONDAY Rest |
• MONDAY 8km easy at 4:40-5:00 / km |
• MONDAY 8km easy at 4:40-5:00 / km |
• MONDAY Rest |
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• TUESDAY 20mins easy at 4:40-5:00 / km , then 8 x 400m in 80-84secs with 90secs very slow jog between reps , then 20mins easy
• WEDNESDAY 10km easy at 4:30-4:50 / km
• THURSDAY 20mins easy at 4:40-5:00 / km , then 15 x 100m fast hill reps on a steep incline with slow jog down between , then 20mins easy
• FRIDAY 8km easy at 4:40-5:00 / km & gym
• SATURDAY 12km tempo at 3:55-4:05 / km on undulating route
• SUNDAY 15km easy at 4:40-5:00 / km
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• TUESDAY Rest
• WEDNESDAY 10km easy at 4:30-4:50 / km
• THURSDAY 20mins easy at 4:40-5:00 / km , then 10 x 400m in 80-84secs with 90secs very slow jog between reps , then 20mins easy
• FRIDAY 8km easy at 4:40-5:00 / km & gym
• SATURDAY 10km easy at 4:40-5:00 / km on undulating route
• SUNDAY 20km easy at 4:40-5:00 / km
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• TUESDAY Rest
• WEDNESDAY 20mins easy at 4:40-5:00 / km , then 4 x 800m in 3mins02-3mins05 with 3mins very slow jog between reps , then 20mins easy
• THURSDAY 8km easy at 4:40-5:00 / km
• FRIDAY 8km easy at 4:40-5:00 / km & gym
• SATURDAY 20mins easy at 4:50-5:00 / km , then 5 x 400m in 80secs with 2mins slow jog between reps , then 20mins easy
• SUNDAY 12km easy at 4:40-5:00 / km
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• TUESDAY 8km easy at 4:40-5:00 / km
• WEDNESDAY 20mins easy at 4:40-5:00 / km , then 4 x 3mins at 4:10-4:15 / km with 3mins very slow jog between , then 10mins very easy
• THURSDAY 8km easy at 4:40-5:00 / km or rest day
• FRIDAY Rest
• SATURDAY 30-35mins very easy , then 4 x light 100m strides with slow jog back between
• SUNDAY – RACE DAY ! Dischem 21k Race
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