| Weeks
to Go = 12 |
| Day 1 |
12-15 miles steady |
| Day 2 |
7 miles fast |
| Day 3 |
3 X 1000m, with
6 minutes recovery |
| Day 4 |
35-40 minutes steady |
| Day 5 |
6 X 300m, 200m
jog recovery. Then 4 X 200m, 200m jogs |
| Day 6 |
REST or 5 miles
steady |
| Day 7 |
(am) 7 miles steady
(pm) 10 X 100m hills, plus 4 miles fast |
|
| Weeks
to Go = 11 |
| Day 1 |
12-15 miles steady |
| Day 2 |
7 miles fast |
| Day 3 |
6 X 600m, with
4 minutes recovery |
| Day 4 |
8 miles steady |
| Day 5 |
8 X 300m, 300m
jog recovery |
| Day 6 |
REST |
| Day 7 |
(am) 7 miles steady
(pm) 12 X 100m hills, plus 4 miles fast |
|
| Weeks
to Go = 10 |
| Day 1 |
12-15 miles steady |
| Day 2 |
7 miles fast |
| Day 3 |
2 X 600m, with
4 minutes recovery |
| Day 4 |
40 minutes fartlek |
| Day 5 |
12 X 200m, 200m
jog recovery, then 4 miles fast |
| Day 6 |
REST |
| Day 7 |
(am) 8-9 miles
steady (pm) 12 X 100m hills, plus 3 miles
fast |
|
| Weeks to Go
= 9
|
| Day 1
|
12-15 miles steady
|
| Day 2
|
7 miles fast
|
| Day 3
|
3 X 1000m, with 6 minutes
recovery
|
| Day 4
|
8 miles steady
|
| Day 5
|
12 X 60 seconds hard on
grass, with 90 second jog recoveries
|
| Day 6
|
REST
|
| Day 7
|
Short road race (up to 10
miles), or hard 8 miles
|
|
| Weeks to Go
= 8
|
| Day 1
|
12-15 miles steady
|
| Day 2
|
6 miles fast
|
| Day 3
|
4 X 1000m, with 6 minutes
recovery
|
| Day 4
|
40 minutes fartlek
|
| Day 5
|
10 X 400m, 200m jog recovery
|
| Day 6
|
REST
|
| Day 7
|
(am) 7 miles steady (pm)
12 X 100m hills, plus 3 miles fast
|
|
| Weeks to Go
= 7
|
| Day 1
|
12-15 miles steady
|
| Day 2
|
6 miles fast
|
| Day 3
|
5 X 800m, 400m jog recoveries
|
| Day 4
|
45 minutes fartlek
|
| Day 5
|
10 X 300m, 200m jog recovery
|
| Day 6
|
REST
|
| Day 7
|
Road race (5-6 miles) or
8 miles hard
|
|
| Weeks to Go
= 6
|
| Day 1
|
12-15 miles steady
|
| Day 2
|
6 miles fast
|
| Day 3
|
4 X 1000m, with 6 minutes
recovery
|
| Day 4
|
45 minutes fartlek
|
| Day 5
|
12 X 400m, 200m jog recovery
|
| Day 6
|
REST
|
| Day 7
|
(am) 7 miles steady (pm)
15 X 100m hills, plus 3 miles fast
|
|
| Weeks to Go
= 5
|
| Day 1
|
12-15 miles steady
|
| Day 2
|
6 miles fast
|
| Day 3
|
6 X 800m, with 400m jog
recoveries
|
| Day 4
|
45 minutes fartlek
|
| Day 5
|
12 X 300m, 200m jog recovery
|
| Day 6
|
REST
|
| Day 7
|
Road race (5-6 miles) or
8 miles hard
|
|
| Weeks to Go
= 4
|
| Day 1
|
12-15 miles steady
|
| Day 2
|
5 miles fast
|
| Day 3
|
4 X 1000m, with 6 minutes
recovery
|
| Day 4
|
10 miles steady
|
| Day 5
|
8 X 300m, 200m jog recovery
|
| Day 6
|
REST
|
| Day 7
|
Track race at 3000m or 5000m
or 4 miles fast
|
|
| Weeks to Go
= 3
|
| Day 1
|
12-15 miles steady
|
| Day 2
|
5 miles fast
|
| Day 3
|
30 minutes fartlek
|
| Day 4
|
3 X 1000m, with 6 minutes
recovery (or find an open track meeting)
|
| Day 5
|
10 miles steady
|
| Day 6
|
REST
|
| Day 7
|
(am) 6 miles steady (pm)
15 X 100m hills(or 3000m track race if not
done on Day 4)
|
|
| Weeks to Go
= 2
|
| Day 1
|
12-15 miles steady
|
| Day 2
|
5 miles fast
|
| Day 3
|
30 minutes fartlek
|
| Day 4
|
3 X 1000m, with 6 minutes
recovery
|
| Day 5
|
15 X 100m hills
|
| Day 6
|
REST
|
| Day 7
|
(am) 5 miles steady (pm)
3 miles fast
|
|
| Weeks to Go
= 1
|
| Day 1
|
10 miles steady
|
| Day 2
|
5 miles fast
|
| Day 3
|
1 X 800m, with 6 minutes
recovery
|
| Day 4
|
1500m track race or 4 miles
fast
|
| Day 5
|
8 X 200m strides, jog recovery
|
| Day 6
|
REST
|
| Day 7
|
RACE DAY
|
|
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