Week 5 11 Mar 2024 |
5km easy at as close to 6:45 / k as you can , |
10km incl 2km easy as warmup , then 6k at |
5km easy at as close to 6:45 / k as you can , |
8km
2k easy as warmup , then 8x 400m in
|
Rest |
27km incl 4k easy warmup , then 20k |
Rest |
55km |
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unless legs tired , |
as close to 5 min 40 |
unless legs tired , |
2 min 6 sec . Jog 2 |
at 6:10 / k . Finish with |
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in which case run |
sec / k as you can . 2k |
in which case run |
min between each . |
3k easy |
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slower |
easy as warmdown |
slower |
Finish with easy |
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warmdown for total |
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of 2km |
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Week 6 18 Mar 2024 |
5km easy at as close to 6:45 / k as you can , |
10km incl 3k easy as warmup , then 4x 1 |
5km easy at as close to 6:45 / k as you can , |
10km incl 2km easy as warmup , then 6k at |
Rest |
48km at 6:45 / k on hilly course . Remember |
Rest |
78km |
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unless legs tired , |
min 15 sec hill ( see |
unless legs tired , |
as close to 5 min 40 |
there are some |
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in which case run |
notes ); rest of run at |
in which case run |
sec / k as you can . 2k |
significant hills in |
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slower |
easy pace |
slower |
easy as warmdown |
the race |
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Week 7 25 Mar 2024 |
5km easy at as close to 6:45 / k as you can , |
8km
2k easy as warmup , then 4x 800m in 4
|
5km easy at as close to 6:45 / k as you can , |
10km incl 3k easy as warmup , then 4x 1 |
Rest |
37km incl 2k easy warmup , then 33k at 6:24 // k . |
Rest |
65km |
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unless legs tired , |
min 15 sec . Jog 4 |
unless legs tired , |
min 15 sec hill ( see |
Finish with 2k easy |
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in which case run |
min 15 sec between |
in which case run |
notes ); rest of run at |
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slower |
each . Finish with |
slower |
easy pace |
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easy warmdown for |
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total of 2km |
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Week 8 1 Apr 2024 |
5km
Easy
|
5km
Easy
|
5km
Easy
|
10km incl 2km easy as warmup , then 6k at |
Rest |
18km at 6:45 / k on hilly course . Remember |
Rest |
43km |
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as close to 5 min 40 |
there are some |
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sec / k as you can . 2k |
significant hills in |
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easy as warmdown |
the race |
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Week 9 8 Apr 2024 |
4km
Easy
|
8km
2k easy as warmup , then 4x 800m in 4
|
4km
Easy
|
Rest |
3km easy with “ pickups ”: easy running , then |
TOM 56km |
19km |
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min 15 sec . Jog 4 |
increase the speed |
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min 15 sec between |
for about 30sec , |
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each . Finish with |
then jog 30 sec , |
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easy warmdown for |
repeat 5X . Then easy |
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total of 2km |
running to finish |
KEY |
Interval session |
“ Threshold ” run
( a controlled time trial )
|
Hill session |
Easy paced long run |
Hard paced long run
( Tempo run )
|