Week 6 18 Mar 2024 |
5km easy at as close to 7:40 / k as you can , |
5km incl 3k easy as warmup , then 4x 1 |
5km xxxx easy at as close to 7:40 / k as you can , |
9km incl 2km easy as warmup , then 5k at |
Rest |
48km at 7:40 / k on hilly course . Remember |
Rest |
72km |
unless legs tired , |
min 15 sec hill ( see |
unless legs tired , |
as close to 6 min 30 |
there are some |
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in which case run |
notes ); rest of run at |
in which case run |
sec / k as you can . 2k |
significant hills in |
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slower |
easy pace |
slower |
easy as warmdown |
the race |
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Week 7 25 Mar 2024 |
5km easy at as close to 7:40 / k as you can , |
6km
2k easy as warmup , then 3x 800m in
|
5km easy at as close to 7:40 / k as you can , |
5km incl 3k easy as warmup , then 4x 1 |
Rest |
37km incl 2k easy warmup , then 33k at 7:30 // k . |
Rest |
58km |
unless legs tired , |
5 min . Jog 4 min |
unless legs tired , |
min 15 sec hill ( see |
Finish with 2k easy |
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in which case run |
between each . |
in which case run |
notes ); rest of run at |
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slower |
Finish with easy |
slower |
easy pace |
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warmdown for total |
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of 2km |
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Week 8 1 Apr 2024 |
4km
Easy
|
Rest |
4km
Easy
|
9km incl 2km easy as warmup , then 5k at |
Rest |
18km at 7:40 / k on hilly course . Remember |
Rest |
35km |
as close to 6 min 30 |
there are some |
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sec / k as you can . 2k |
significant hills in |
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easy as warmdown |
the race |
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Week 9 8 Apr 2024 |
3km
Easy
|
6km
2k easy as warmup , then 3x 800m in
|
3km
Easy
|
Rest |
2km easy with “ pickups ”: easy running , then |
TOM 56km |
14km |
|
5 min . Jog 4 min |
increase the speed |
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between each . |
for about 30sec , |
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Finish with easy |
then jog 30 sec , |
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warmdown for total |
repeat 5X . Then easy |
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of 2km |
running to finish |
KEY |
Interval session |
“ Threshold ” run
( a controlled time trial )
|
Hill session |
Easy paced long run |
Hard paced long run
( Tempo run )
|