Week 6 18 Mar 2024 |
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 , |
12km incl 2km easy as warmup , then 8k at |
6km easy at as close to 5:40 / k as you can , |
48km at 5:40 / k on hilly course . Remember |
Rest |
92km |
unless legs tired , |
min 15 sec hill ( see |
unless legs tired , |
as close to 4:43 / k as |
unless legs tired , |
there are some |
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in which case run |
notes ); rest of run at |
in which case run |
you can . 2k easy as |
in which case run |
significant hills in |
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slower |
easy pace |
slower |
warmdown |
slower |
the race |
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Week 7 25 Mar 2024 |
8km easy at as close to 5:40 / k as you can , |
11km
3k easy as warmup , then 3x 1 mile 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 , |
37km incl 2k easy warmup , then 33k at 5:20 // k . |
Rest |
80km |
unless legs tired , |
close to 7 min 25 sec |
unless legs tired , |
min 15 sec hill ( see |
unless legs tired , |
Finish with 2k easy |
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in which case run |
as you can . Jog 5min |
in which case run |
notes ); rest of run at |
in which case run |
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slower |
30 sec between |
slower |
easy pace |
slower |
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each . Finish with |
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easy warmdown for |
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total of 12km |
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Week 8 1 Apr 2024 |
5km
Easy
|
5km
Easy
|
5km
Easy
|
12km incl 2km easy as warmup , then 8k at |
5km
Easy
|
25km at 5:40 / k on hilly course . Remember |
Rest |
57km |
as close to 4:43 / k as |
there are some |
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you can . 2k easy as |
significant hills in |
|||||||
warmdown |
the race |
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Week 9 8 Apr 2024 |
5km
Easy
|
11km
3k easy as warmup , then 3x 1 mile in as
|
8km
Easy
|
6km
Easy
|
6km easy with “ pickups ”: easy running , then |
TOM 56km |
36km |
|
close to 7 min 25 sec |
increase the speed |
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as you can . Jog 5min |
for about 30sec , |
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30 sec between |
then jog 30 sec , |
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each . Finish with |
repeat 5X . Then easy |
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easy warmdown for |
running to finish |
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total of 12km |
KEY |
Interval session |
“ Threshold ” run
( a controlled time trial )
|
Hill session |
Easy paced long run |
Hard paced long run
( Tempo run )
|