Week 1 12 Feb 2024 |
5km easy at as close to 6:45 / k as you can , |
8km incl 2km easy as warmup , then 4k at |
5km easy at as close to 6:45 / k as you can , |
6km
2k easy as warmup , then 5x 400m in
|
Rest |
39km at 6:45 / k on hilly course . Remember |
Rest |
63km |
unless legs tired , |
as close to 5 min 40 |
unless legs tired , |
2 min 6 sec . Jog 2 |
there are some |
||||
in which case run |
sec / k as you can . 2k |
in which case run |
min between each . |
significant hills in |
||||
slower |
easy as warmdown |
slower |
Finish with easy |
the race |
||||
warmdown for total |
||||||||
of 2km |
||||||||
Week 2 19 Feb 2024 |
5km easy at as close to 6:45 / k as you can , |
8km incl 3k easy as warmup , then 3x 1 |
5km easy at as close to 6:45 / k as you can , |
9km incl 2km easy as warmup , then 5k at |
Rest |
42km at 6:45 / k on hilly course . Remember |
Rest |
69km |
unless legs tired , |
min hill ( see notes ); |
unless legs tired , |
as close to 5 min 40 |
there are some |
||||
in which case run |
rest of run at easy |
in which case run |
sec / k as you can . 2k |
significant hills in |
||||
slower |
pace |
slower |
easy as warmdown |
the race |
||||
Week 3 26 Feb 2024 |
Rest |
5km
Easy
|
5km easy at as close to 6:45 / k as you can , |
7km
2k easy as warmup , then 6x 400m in
|
Rest |
27km incl 4k easy warmup , then 17k |
Rest |
44km |
unless legs tired , |
2 min 6 sec . Jog 2 |
at 6:10 / k . Finish with |
||||||
in which case run |
min between each . |
3k easy |
||||||
slower |
Finish with easy |
|||||||
warmdown for total |
||||||||
of 2km |
||||||||
Week 4 4 Mar 2024 |
5km easy at as close to 6:45 / k as you can , |
8km
2k easy as warmup , then 7x 400m in
|
5km easy at as close to 6:45 / k as you can , |
10km incl 3k easy as warmup , then 4x 1 |
Rest |
45km at 6:45 / k on hilly course . Remember |
Rest |
73km |
unless legs tired , |
2 min 6 sec . Jog 2 |
unless legs tired , |
min hill ( see notes ); |
there are some |
||||
in which case run |
min between each . |
in which case run |
rest of run at easy |
significant hills in |
||||
slower |
Finish with easy |
slower |
pace |
the race |
||||
warmdown for total |
||||||||
of 2km |