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 |
• MONDAY Rest |
• MONDAY Rest |
• MONDAY Rest |
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• TUESDAY 20mins easy at 5:50-6:20 / km , then 2 x 4 x 120m hill reps on a steep incline ( focus on high knees and drive as opposed to how fast you can sprint the hill ) with slow jog / walk down between reps and 3-5mins very easy jog between sets , then 20mins easy
• WEDNESDAY 8km easy at 5:50-6:20 / km
• THURSDAY 15mins easy at 5:50-6:20 / km , then 2 x 10mins at 5:15-5:25 / km with 5mins slow jog between , then 20mins easy
• FRIDAY Gym
• SATURDAY 12km easy at 5:50-6:20 / km
• SUNDAY 6km easy at 5:50-6:20 / km
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• TUESDAY 20mins easy at 5:50-6:20 / km , then 40mins at 5:30-5:40 / km on moderate undulation
• WEDNESDAY 8km easy at 5:50-6:20 / km
• THURSDAY 6km easy at 5:50-6:20 / km
• FRIDAY Gym
• SATURDAY 13km easy at 5:50-6:20 / km
• SUNDAY 6-8km easy at 5:50-6:20 / km
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• TUESDAY 20mins easy at 5:50-6:20 / km , then 2 x 6 x 120m hill reps on a steep incline ( focus on high knees and drive as opposed to how fast you can sprint the hill ) with slow jog / walk down between reps and 3-5mins very easy jog between sets , then 20mins easy
• WEDNESDAY 8km easy at 5:50-6:20 / km
• THURSDAY 6km easy at 5:50-6:20 / km and / or Gym
• FRIDAY 15mins easy at 5:50-6:20 / km , then 2 x 15mins at 5:15-5:25 / km with 5mins slow jog between , then 20mins easy
• SATURDAY 6km tempo at 5:15-5:25 / km on undulating route
• SUNDAY 15km easy at 5:50-6:20 / km
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• TUESDAY 20mins easy at 5:50-6:20 / km , then on a long gradual incline do 4 x 600m reps at 5:35-5:45 / 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 6km easy at 5:50-6:20 / km
• THURSDAY 20mins easy at 5:50-6:20 / km , then 20mins at 5:15-5:25 / km , then 20mins easy
• FRIDAY Gym
• SATURDAY 8km easy at 5:50-6:20 / km
• SUNDAY 12km easy at 5:50-6:20 / 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
• TUESDAY 20mins easy at 5:50-6:20 / km , then on a long gradual incline do 4 x 600m reps at 5:35-5:45 / km lighting “ 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 8km easy at 5:50-6:20 / km
• THURSDAY 15mins easy at 5:50-6:20 / km , then 30mins at 5:15-5:25 / km , then 15mins easy
• FRIDAY Gym
• SATURDAY 10km tempo at 5:15-5:25 / km on undulating route
• SUNDAY 12km easy at 5:50-6:20 / km
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• MONDAY Gym and / or cross training ( swimming , bike , etc )
• TUESDAY Rest
• WEDNESDAY 20mins easy at 5:50-6:20 / km , then 2 x 8 x 150m hill reps on a steep incline ( focus on high knees and drive as opposed to how fast you can sprint the hill ) with slow jog / walk down between reps and 3-5mins very easy jog between sets , then 20mins easy
• THURSDAY 8km easy at 5:50-6:20 / km
• FRIDAY 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
• SUNDAY 12km easy at 5:50-6:20 / km
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• MONDAY Gym and / or cross training ( swimming , bike , etc )
• TUESDAY Rest
• WEDNESDAY 8km easy at 5:50-6:20 / km on undulating route
• THURSDAY 6km easy at 5:50-6:20 / km
• FRIDAY Gym
• SATURDAY 20mins easy at 5:50-6:20 / km , then 4 x 5mins at 5:15-5:25 / km with 60secs slow jog between reps , then 20mins easy
• SUNDAY 10km easy at 5:50-6:20 / km
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• MONDAY Rest
• TUESDAY 6km easy at 5:50-6:20 / km
• WEDNESDAY 20mins easy at 5:50-6:20 / km , then 2 x 5mins at 5:15-5:25 / km with 5mins slow jog between reps , then 10mins easy
• THURSDAY 6km easy at 5:50-6:20 / km
• FRIDAY Rest
• SATURDAY 30-40mins very easy
• SUNDAY Dischem 21k Race
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15 |