Week 5 11 Mar 2024 |
12km easy at as close to 5:00 / k as you can |
13km incl 3km easy as warmup , then 7k at |
12km easy at as close to 5:00 / k as you can , |
12km
3k easy as warmup , then 6x 800m in
|
10km easy at as close to 5:00 / k as you can , |
25km incl 3k easy warmup , then 12k at 4:16 / k . |
10km easy at as close to 5:00 / k as you can , |
94km |
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as close to 4:07 / k as |
unless legs tired |
as close to 3 min 7 |
unless legs tired |
Finish with 10k easy |
unless legs tired |
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you can . 3k easy as |
from yeterday , in |
sec as you can . Jog |
from yeterday , in |
from yeterday , in |
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warmdown |
which case run |
3min between each . |
which case run |
which case run |
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slower |
Finish with easy |
slower |
slower |
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warmdown for total |
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of 12km |
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Week 6 18 Mar 2024 |
12km easy at as close to 5:00 / k as you can |
12km incl 3k easy as warmup , then 4x 1 |
12km easy at as close to 5:00 / k as you can , |
14km incl 3km easy as warmup , then 8k at |
10km easy at as close to 5:00 / k as you can , |
25km at 5:00 / k on hilly course . Remember |
10km easy at as close to 5:00 / k as you can , |
95km |
|||
min 15 sec hill ( see |
unless legs tired |
as close to 4:07 / k as |
unless legs tired |
there are some |
unless legs tired |
||||||
notes ); rest of run at |
from yeterday , in |
you can . 3k easy as |
from yeterday , in |
significant hills in |
from yeterday , in |
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easy pace |
which case run |
warmdown |
which case run |
the race |
which case run |
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slower |
slower |
slower |
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Week 7 25 Mar 2024 |
12km easy at as close to 5:00 / k as you can |
12km
3k easy as warmup , then 3x 1 mile in as
|
12km easy at as close to 5:00 / k as you can , |
12km incl 3k easy as warmup , then 4x 1 |
10km easy at as close to 5:00 / k as you can , |
25km incl 3k easy warmup , then 14k at 4:16 / k . |
10km easy at as close to 5:00 / k as you can , |
93km |
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close to 6:30 as you |
unless legs tired |
min 15 sec hill ( see |
unless legs tired |
Finish with 8k easy |
unless legs tired |
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can . Jog 4min 30 |
from yeterday , in |
notes ); rest of run at |
from yeterday , in |
from yeterday , in |
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sec between each . |
which case run |
easy pace |
which case run |
which case run |
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Finish with easy |
slower |
slower |
slower |
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warmdown for total |
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of 12km |
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Week 8 1 Apr 2024 |
5km
Easy
|
8km
Easy
|
5km
Easy
|
14km incl 3km easy as warmup , then 8k at |
5km
Easy
|
15km at 5:00 / k on hilly course . Remember |
8km
Easy
|
60km |
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as close to 4:07 / k as |
there are some |
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you can . 3k easy as |
significant hills in |
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warmdown |
the race |
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Week 9 8 Apr 2024 |
8km
Easy
|
12km
3k easy as warmup , then 3x 1 mile in as
|
8km
Easy
|
8km
Easy
|
8km easy with “ pickups ”: easy running , then |
8km
Easy
|
TOM 21k |
52km |
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close to 6:30 as you |
increase the speed |
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can . Jog 4min 30 |
for about 30sec , |
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sec between each . |
then jog 30 sec , |
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Finish with easy |
repeat 5X . Then easy |
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warmdown for total |
running to finish |
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of 12km |
KEY |
Interval session |
“ Threshold ” run
( a controlled time trial )
|
Hill session |
Easy paced long run |
Hard paced long run
( Tempo run )
|