Week 1 12 Feb 2024 |
6xkm easy at as close to 6:30 / k as you can |
10km incl 3km easy as warmup , then 5k at |
6km easy at as close to 6:30 / k as you can , |
10km
3k easy as warmup , then 12x 400m in
|
6km easy at as close to 6:30 / k as you can , |
14km at 6:30 / k on hilly course . Remember |
Rest |
52km |
|||||
as close to 5:25 / k as |
unless legs tired |
as close to 2 min 00 |
unless legs tired |
there are some |
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you can . 2k easy as |
from yeterday , in |
sec as you can . Jog 2 |
from yeterday , in |
significant hills in |
|||||||||
warmdown |
which case run |
min between each . |
which case run |
the race |
|||||||||
slower |
Finish with easy |
slower |
|||||||||||
warmdown for total |
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of 10km |
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Week 2 19 Feb 2024 |
6km easy at as close to 6:30 / k as you can |
8km incl 3k easy as warmup , then 3x 1 |
8km easy at as close to 6:30 / k as you can , |
10km incl 3km easy as warmup , then 5k at |
6km easy at as close to 6:30 / k as you can , |
16km at 6:30 / k on hilly course . Remember |
Rest |
54km |
|||||
min hill ( see notes ); |
unless legs tired |
as close to 5:25 / k as |
unless legs tired |
there are some |
|||||||||
rest of run at easy |
from yeterday , in |
you can . 2k easy as |
from yeterday , in |
significant hills in |
|||||||||
pace |
which case run |
warmdown |
which case run |
the race |
|||||||||
slower |
slower |
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Week 3 26 Feb 2024 |
6km easy at as close to 6:30 / k as you can |
10km
3k easy as warmup , then 6x 800m in as
|
10km easy at as close to 6:30 / k as you can , |
8km incl 3k easy as warmup , then 4x 1 |
6km easy at as close to 6:30 / k as you can , |
18km at 6:30 / k on hilly course . Remember |
Rest |
58km |
|||||
close to 4 min 7 sec |
unless legs tired |
min hill ( see notes ); |
unless legs tired |
there are some |
|||||||||
as you can . Jog 3 |
from yeterday , in |
rest of run at easy |
from yeterday , in |
significant hills in |
|||||||||
min between each . |
which case run |
pace |
which case run |
the race |
|||||||||
Finish with easy |
slower |
slower |
|||||||||||
warmdown for total |
|||||||||||||
of 10km |
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Week 4 4 Mar 2024 |
5km
Easy
|
5km
Easy
|
8km
Easy
|
10km
3k easy as warmup , then 6x 800m in as
|
6km easy at as close to 6:30 / k as you can , |
18km at 6:30 / k on hilly course . Remember |
Rest |
52km |
|||||
close to 4 min 7 sec |
unless legs tired |
there are some |
|||||||||||
as you can . Jog 3 |
from yeterday , in |
significant hills in |
|||||||||||
min between each . |
which case run |
the race |
|||||||||||
Finish with easy |
slower |
||||||||||||
warmdown for total |
|||||||||||||
of 10km |
|||||||||||||
Week 5 11 Mar 2024 |
8km easy at as close to 6:30 / k as you can |
11km incl 3km easy as warmup , then 6k at |
12km easy at as close to 6:30 / k as you can , |
10km
3k easy as warmup , then 6x 800m in as
|
8km easy at as close to 6:30 / k as you can , |
18km incl 3k easy warmup , then 12k at 5:45 / k . |
Rest |
67km |
|||||
as close to 5:25 / k as |
unless legs tired |
close to 4 min 7 sec |
unless legs tired |
Finish with 3k jog |
|||||||||
you can . 2k easy as |
from yeterday , in |
as you can . Jog 3 |
from yeterday , in |
||||||||||
warmdown |
which case run |
min between each . |
which case run |
||||||||||
slower |
Finish with easy |
slower |
|||||||||||
warmdown for total |
|||||||||||||
of 10km |