Week 5 11 Mar 2024 |
6km
Easy
|
7km incl 2km easy as warmup , then |
Rest |
6km
2k easy as warmup , then 6x 3 min at
|
6km
Easy
|
13km easy on hilly course . Remember there |
Rest |
38km |
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25 min at hard |
hard uncomfortable |
are some significant |
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effort . 2k easy as |
effort . Must be “ out |
hills in the race |
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warmdown |
of breath ”. Jog 3 |
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min between each . |
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Finish with easy |
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warmdown of 2km |
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Week 6 18 Mar 2024 |
6km
Easy
|
7km incl 2k easy as warmup , then 4x 1 |
Rest |
8km incl 2km easy as warmup , then |
6km
Easy
|
15km easy on hilly course . Remember there |
Rest |
42km |
|||
min 15 sec hill ( see |
30 min at hard |
are some significant |
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notes ); rest of run at |
effort . 2k easy as |
hills in the race |
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easy pace |
warmdown |
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Week 7 25 Mar 2024 |
6km
Easy
|
7km
2k easy as warmup , then 3x 6 min at
|
Rest |
7km incl 2k easy as warmup , then 4x 1 |
6km
Easy
|
18km easy on hilly course . Remember there |
Rest |
44km |
|||
a hard / fast pace . |
min 15 sec hill ( see |
are some significant |
|||||||||
Must be “ out of |
notes ); rest of run at |
hills in the race |
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breath ”. Jog 5 min |
easy pace |
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between each . |
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Finish with easy |
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warmdown of 2km |
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Week 8 1 Apr 2024 |
Rest
Start of taper for race
|
4km
Easy
|
Rest |
8km incl 2km easy as warmup , then |
4km
Easy
|
10km easy on hilly course . Remember there |
Rest |
26km |
|||
30 min at hard |
are some significant |
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effort . 2k easy as |
hills in the race |
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warmdown |
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Week 9 8 Apr 2024 |
Rest |
7km
2k easy as warmup , then 3x 6 min at
|
Rest |
3km
Easy
|
Rest |
2km
Easy
|
TOM 21k |
12km |
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a hard / fast pace . |
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Must be “ out of |
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breath ”. Jog 5 min |
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between each . |
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Finish with easy |
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warmdown of 2km |
KEY |
Interval session |
“ Threshold ” run
( a controlled time trial )
|
Hill session |
Easy paced long run |
Hard paced long run
( Tempo run )
|