Week 1 12 Feb 2024 |
8km easy at as close to 5:40 / k as you can , |
10km incl 2km easy as warmup , then 6k at |
8km easy at as close to 5:40 / k as you can , |
11km
3k easy as warmup , then 12x 400m in
|
8km easy at as close to 5:40 / k as you can , |
39km at 5:40 / k on hilly course . Remember |
Rest |
84km |
|||||
unless legs tired , |
as close to 4:43 / k as |
unless legs tired , |
as close to 1 min 43 |
unless legs tired , |
there are some |
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in which case run |
you can . 2k easy as |
in which case run |
sec as you can . Jog 1 |
in which case run |
significant hills in |
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slower |
warmdown |
slower |
min 40 sec between |
slower |
the race |
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each . Finish with |
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easy warmdown for |
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total of 11km |
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Week 2 19 Feb 2024 |
8km easy at as close to 5:40 / k as you can , |
11km
3k easy as warmup , then 6x 800m in as
|
8km easy at as close to 5:40 / k as you can , |
10km incl 3k easy as warmup , then 4x 1 |
8km easy at as close to 5:40 / k as you can , |
42km at 5:40 / k on hilly course . Remember |
Rest |
87km |
|||||
unless legs tired , |
close to 3 min 32 |
unless legs tired , |
min hill ( see notes ); |
unless legs tired , |
there are some |
||||||||
in which case run |
sec as you can . Jog |
in which case run |
rest of run at easy |
in which case run |
significant hills in |
||||||||
slower |
3min between each . |
slower |
pace |
slower |
the race |
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Finish with easy |
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warmdown for total |
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of 12km |
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Week 3 26 Feb 2024 |
Rest
An easy , recovery week
|
5km
Easy
|
6km
Easy
|
11km incl 2km easy as warmup , then 7k at |
6km
Easy
|
27km incl 4k easy warmup , then 17k at |
Rest |
55km |
|||||
as close to 4:43 / k as |
5:05 / k . Finish with |
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you can . 2k easy as |
6k easy |
||||||||||||
warmdown |
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Week 4 4 Mar 2024 |
8km easy at as close to 5:40 / k as you can , |
11km
3k easy as warmup , then 6x 800m in as
|
8km easy at as close to 5:40 / k as you can , |
10km incl 3k easy as warmup , then 4x 1 |
6km easy at as close to 5:40 / k as you can , |
45km at 5:40 / k on hilly course . Remember |
Rest |
88km |
|||||
unless legs tired , |
close to 3 min 32 |
unless legs tired , |
min hill ( see notes ); |
unless legs tired , |
there are some |
||||||||
in which case run |
sec as you can . Jog |
in which case run |
rest of run at easy |
in which case run |
significant hills in |
||||||||
slower |
3min between each . |
slower |
pace |
slower |
the race |
||||||||
Finish with easy |
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warmdown for total |
|||||||||||||
of 12km |
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Week 5 11 Mar 2024 |
8km easy at as close to 5:40 / k as you can , |
12km easy at as close to 5:40 / k as you can , |
8km easy at as close to 5:40 / k as you can , |
11km
3k easy as warmup , then 6x 800m in as
|
6km easy at as close to 5:40 / k as you can , |
27km incl 4k easy warmup , then 20k |
Rest |
72km |
|||||
unless legs tired , |
unless legs tired , |
unless legs tired , |
close to 3 min 32 |
unless legs tired , |
at 5:05 / k . Finish with |
||||||||
in which case run |
in which case run |
in which case run |
sec as you can . Jog |
in which case run |
3k easy |
||||||||
slower |
slower |
slower |
3min between each . |
slower |
|||||||||
Finish with easy |
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warmdown for total |
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of 12km |