Week 6 18 Mar 2024 |
8km easy at as close to 6:30 / k as you can |
11km incl 3k easy as warmup , then 4x 1 |
10km easy at as close to 6:30 / k as you can , |
12km incl 3km easy as warmup , then 7k at |
8km easy at as close to 6:30 / k as you can , |
18km at 6:30 / k on hilly course . Remember |
Rest |
67km |
min 15 sec hill ( see |
unless legs tired |
as close to 5:25 / k as |
unless legs tired |
there are some |
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notes ); rest of run at |
from yeterday , in |
you can . 2k easy as |
from yeterday , in |
significant hills in |
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easy pace |
which case run |
warmdown |
which case run |
the race |
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slower |
slower |
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Week 7 25 Mar 2024 |
8km easy at as close to 6:30 / k as you can |
9km
3k easy as warmup , then 3x 1 mile
|
12km easy at as close to 6:30 / k as you can , |
10km incl 3k easy as warmup , then 4x 1 |
8km easy at as close to 6:30 / k as you can , |
18km incl 2k easy warmup , then 14k at 5:45 / k . |
Rest |
65km |
( 1600m ) in as close |
unless legs tired |
min 15 sec hill ( see |
unless legs tired |
Finish with 1k jog |
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to 8:30 as you can . |
from yeterday , in |
notes ); rest of run at |
from yeterday , in |
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Jog 5 min 30 sec |
which case run |
easy pace |
which case run |
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between each . |
slower |
slower |
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Finish with easy |
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warmdown for total |
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of 9km |
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Week 8 1 Apr 2024 |
Rest
Start of taper for race
|
6km
Easy
|
4km
Easy
|
12km incl 3km easy as warmup , then 7k at |
4km
Easy
|
15km at 6:30 / k on hilly course . Remember |
Rest |
41km |
as close to 5:25 / k as |
there are some |
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you can . 2k easy as |
significant hills in |
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warmdown |
the race |
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Week 9 8 Apr 2024 |
6km
Easy
|
9km
3k easy as warmup , then 3x 1 mile
|
6km
Easy
|
5km
Easy
|
5km easy with “ pickups ”: easy running , then |
5km
Easy
|
TOM 21k |
36km |
( 1600m ) in as close |
increase the speed |
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to 8:30 as you can . |
for about 30sec , |
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Jog 5 min 30 sec |
then jog 30 sec , |
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between each . |
repeat 5X . Then easy |
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Finish with easy |
running to finish |
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warmdown for total |
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of 9km |
KEY |
Interval session |
“ Threshold ” run
( a controlled time trial )
|
Hill session |
Easy paced long run |
Hard paced long run
( Tempo run )
|