UNtil race start

Training - Experienced Schedule

12 Week Training Schedule for Experienced Runners
Time Target 45 minutes

Weeks to Go = 12 Day 1 7 miles steady Day 2 4 miles fast Day 3 4 X 800m, 800m jog recovery Day 4 30 mins fartlek Day 5 6 miles steady Day 6 REST Day 7 3 miles fast	Weeks to Go = 11 Day 1 7 miles steady Day 2 4 miles fast Day 3 3 X 1000m, 600m slow jog Day 4 6 miles steady Day 5 35 minutes fartlek Day 6 REST Day 7 3 miles fast	Weeks to Go = 10 Day 1 8 miles steady Day 2 5 Miles fast Day 3 5 X 800m, 800m slow jog Day 4 6 miles steady Day 5 40 minutes fartlek Day 6 REST Day 7 3 miles fast
Weeks to Go = 9 Day 1 8 miles steady Day 2 5 miles fast Day 3 4 X 1000m, 600m slow jog Day 4 6 miles steady Day 5 40 minutes fartlek Day 6 REST Day 7 3 miles fast	Weeks to Go = 8 Day 1 9 miles steady Day 2 5 miles fast Day 3 6 X 600m, 400m jog recoveries Day 4 6 miles steady Day 5 40 minutes fartlek Day 6 REST Day 7 40 minutes steady, including 4 X 400m (approx.) bursts	Weeks to Go = 7 Day 1 9 miles steady Day 2 5 miles fast Day 3 6 X 800m, 400m jog recoveries Day 4 7 miles steady Day 5 40 minutes fartlek Day 6 REST Day 7 40 minutes steady, including 4 X 400m (approx.) bursts
Weeks to Go = 6 Day 1 9 miles steady Day 2 6 miles fast Day 3 6 X 600m, 400m jog recoveries Day 4 7 miles steady Day 5 40 minutes fartlek Day 6 REST Day 7 45 minutes steady, including 3 X 800m (approx.) bursts	Weeks to Go = 5 Day 1 10 miles steady Day 2 6 miles fast Day 3 6 X 800m, 400m jog recoveries Day 4 7 miles steady Day 5 40 minutes fartlek Day 6 REST Day 7 45 minutes steady, including 4 X 1000m (approx.) bursts	Weeks to Go = 4 Day 1 10 miles steady Day 2 5 miles fast Day 3 3 X 1000m, with 600m slow jog Day 4 6 miles steady Day 5 30 minutes fartlek, a little faster overall then previously Day 6 REST Day 7 5 miles fast or race
Weeks to Go = 3 Day 1 10 miles steady Day 2 5 miles fast Day 3 4 X 800m, with 400m slow jog Day 4 6 miles steady Day 5 30 minutes fartlek Day 6 REST Day 7 5 miles fast or race (up to 5 miles)	Weeks to Go = 2 Day 1 10 miles steady Day 2 4 miles fast Day 3 5 X 600m, with 400m slow jog Day 4 6 miles steady Day 5 30 minutes fartlek Day 6 REST Day 7 3 miles fast	Weeks to Go = 1 Day 1 3 miles steady Day 2 4 miles fast Day 3 REST Day 4 2 X 2 miles fast with 10 minutes recovery Day 5 6 X 200m strides, with 200m jog Day 6 REST Day 7 RACE DAY