8 WEEKS TO RACE
|
7 WEEKS TO RACE
|
6 WEEKS TO RACE
|
5 WEEKS TO RACE
|
• MONDAY Rest |
• MONDAY Rest |
• MONDAY Rest |
• MONDAY Rest |
|
• TUESDAY 6km easy at 7:15-7:45 / km
• WEDNESDAY 6km easy at 7:15-7:45 / km on undulating route
• THURSDAY 5km easy at 7:15-7:45 / km
• FRIDAY Gym
• SATURDAY 5km easy at 7:15-7:45 / km or rest day
• SUNDAY 8km easy at 7:15-7:45 / km
|
• TUESDAY 20mins easy at 7:15-7:45 / km , then 10mins at 6:30-6:40 / km , then 5mins very easy , then 10mins at 6:30-6:40 / km , then 15mins easy
• WEDNESDAY 8km easy at 7:15-7:45 / km
• THURSDAY Gym
• FRIDAY 20mins easy at 7:15-7:45 / km , then 10mins at 6:30-6:40 / km , then 5mins very easy , then 10mins at 6:30-6:40 / km , then 15mins easy
• SATURDAY 5km easy at 7:15-7:45 / km
• SUNDAY 10km easy at 7:15-7:45 / km
|
• TUESDAY 20mins easy , then on a moderate incline do 4 x 400m hill reps at 6:00- 6:10 / km with slow jog down between reps , then 20mins easy
• WEDNESDAY 8km easy at 7:15-7:45 / km
• THURSDAY 8km easy at 7:15-7:45 / km on undulating route
• FRIDAY Gym
• SATURDAY 6km tempo at 6:30-6:40 / km on undulating route
• SUNDAY 9km easy at 7:15-7:45 / km
|
• TUESDAY 5km easy at 7:15-7:45 / km
• WEDNESDAY 5km easy at 7:15-7:45 / km
• THURSDAY 8km easy at 7:15-7:45 / km
• FRIDAY Gym
• SATURDAY 5km easy at 7:15-7:45 / km
• SUNDAY 10km easy at 7:15-7:45 / km
|
4 WEEKS TO RACE
|
3 WEEKS TO RACE
|
2 WEEKS TO RACE
|
1 WEEK TO RACE
|
• MONDAY Rest |
• MONDAY Rest |
• MONDAY Rest |
• MONDAY Rest |
|
• TUESDAY 20mins easy , then on a moderate incline do 6 x 200m hill reps at 6:00- 6:10 / km with slow jog down between reps , then 20mins easy
• WEDNESDAY 8km easy at 7:15-7:45 / km
• THURSDAY 20mins easy at 7:15-7:45 / km , then 5mins at 6:30-6:40 / km , then 5mins very easy , then 5mins at 6:30-6:40 / km , then 15mins easy
• FRIDAY Gym
• SATURDAY 10km tempo at 6:30-6:40 / km on undulating route
• SUNDAY 12km easy at 7:15-7:45 / km
|
• TUESDAY Rest
• WEDNESDAY 8km easy at 7:15-7:45 / km on undulating route
• THURSDAY 6km easy at 7:15-7:45 / km
• FRIDAY Gym
• SATURDAY 6km easy at 7:15-7:45 / km
• SUNDAY 12km easy at 7:15-7:45 / km
|
• TUESDAY Rest
• WEDNESDAY 8km easy at 7:15-7:45 / km on undulating route
• THURSDAY 6km easy at 7:15-7:45 / km
• FRIDAY Gym
• SATURDAY 20mins easy at 7:15-7:45 / km , then 10mins at 6:30-6:40 / km , then 5mins very easy , then 10mins at 6:30-6:40 / km , them 10mins at 6:30-6:40 / km , then 5mins easy
• SUNDAY 10km easy at 7:15-7:45 / km
|
• TUESDAY 4km easy at 7:15-7:45 / km
• WEDNESDAY 4km easy at 7:15-7:45 / km
• THURSDAY Rest
• FRIDAY 4km easy at 7:15-7:45 / km
• SATURDAY Rest
• SUNDAY Dischem 21k Race
|