Week 1 12 Feb 2024 |
5km easy at as close to 7:40 / k as you can , |
7km incl 2km easy as warmup , then 3k at |
5km easy at as close to 7:40 / k as you can , |
6km
2k easy as warmup , then 4x 400m in 2
|
Rest |
39km at 7:40 / k on hilly course . Remember |
Rest |
62km |
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unless legs tired , |
as close to 6 min 30 |
unless legs tired , |
min 25 sec . Jog 2 |
there are some |
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in which case run |
sec / k as you can . 2k |
in which case run |
min between each . |
significant hills in |
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slower |
easy as warmdown |
slower |
Finish with easy |
the race |
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warmdown for total |
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of 2km |
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Week 2 19 Feb 2024 |
5km easy at as close to 7:40 / k as you can , |
5km incl 3k easy as warmup , then 3x 1 |
5km easy at as close to 7:40 / k as you can , |
8km incl 2km easy as warmup , then 4k at |
Rest |
24km incl 4k easy warmup , then 14k |
Rest |
47km |
|||||
unless legs tired , |
min hill ( see notes ); |
unless legs tired , |
as close to 6 min 30 |
at 6:55 / k . Finish with |
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in which case run |
rest of run at easy |
in which case run |
sec / k as you can . 2k |
3k easy |
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slower |
pace |
slower |
easy as warmdown |
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Week 3 26 Feb 2024 |
Rest |
5km
Easy
|
5km easy at as close to 7:40 / k as you can , |
8km xxxx incl 2km easy as warmup , then |
Rest |
42km at 7:40 / k on hilly course . Remember |
Rest |
60km |
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unless legs tired , |
4k at as close to |
there are some |
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in which case run |
6 min 30 sec / k as |
significant hills in |
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slower |
you can . 2k easy as |
the race |
|||||||||||
warmdown |
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Week 4 4 Mar 2024 |
5km easy at as close to 7:40 / k as you can , |
6km
2k easy as warmup , then 5x 400m in 2
|
5km easy at as close to 7:40 / k as you can , |
5km incl 3k easy as warmup , then 4x 1 |
Rest |
45km at 7:40 / k on hilly course . Remember |
Rest |
66km |
|||||
unless legs tired , |
min 25 sec . Jog 2 |
unless legs tired , |
min hill ( see notes ); |
there are some |
|||||||||
in which case run |
min between each . |
in which case run |
rest of run at easy |
significant hills in |
|||||||||
slower |
Finish with easy |
slower |
pace |
the race |
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warmdown for total |
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of 2km |
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Week 5 11 Mar 2024 |
5km easy at as close to 7:40 / k as you can , |
9km incl 2km easy as warmup , then 5k at |
5km easy at as close to 7:40 / k as you can , |
7km
2k easy as warmup , then 6x 400m in 2
|
Rest |
27km incl 4k easy warmup , then 20k |
Rest |
53km |
|||||
unless legs tired , |
as close to 6 min 30 |
unless legs tired , |
min 25 sec . Jog 2 |
at 6:55 / k . Finish with |
|||||||||
in which case run |
sec / k as you can . 2k |
in which case run |
min between each . |
3k easy |
|||||||||
slower |
easy as warmdown |
slower |
Finish with easy |
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warmdown for total |
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of 2km |