Athletes endurance base to be maintained during this period to include a long Sunday run. Detailed sessions will generally become quicker so extra recovery is built in.  Speed endurance work plus an element of pure speed is included in this period.

 

Week 25

Session

Monday

Rest

Tuesday

Grass – 25min effort run.  

Wednesday

Rest

Thursday

Track – 6 x 300m – 5min recovery between efforts

Friday

Rest

Saturday

8min steady – 8 x 20secs hills – 8min steady

Sunday

Steady run 45 min

 

Week 26

Session

Monday

Rest

Tuesday

Grass – 5min steady – 5 x 1min with 60secs recovery between efforts – 5min steady – 5 x 30secs – 60secs recovery between efforts

Wednesday

Rest

Thursday

Track – 600m fast – 10min recovery – 300m fast

Friday

Rest

Saturday

10min steady – 10 x 15secs hills walk back recovery – 10min steady

Sunday

Steady run 45 min

 

Week 27

Session

Monday

Rest

Tuesday

Grass – 2min effort – 60sec recovery – 2min effort – 2min recovery – 60sec effort –60sec recovery – 60sec effort – 2min recovery – X 2

Wednesday

Rest

Thursday

Track – 6 x 200m – 200m walk recovery between efforts – 6 x 60secs – walk back recovery

Friday

Rest

Saturday

10min steady – 10 x 15secs hills walk back recovery – 10min steady

Sunday

Steady run 45 min

 

Week 28

Session

Monday

Rest

Tuesday

Grass – 3 x 3min efforts – 2min recovery between efforts – 3 x 2min – 1 ½ min recovery between efforts

Wednesday

Rest

Thursday

Track – 800m TIME TRIAL

Friday

Rest

Saturday

Fartlek 25mins

Sunday

Steady run 45 min

 

Week 29

Session

Monday

Rest

Tuesday

Grass – 6 x 2min efforts – 2min recovery between efforts

Wednesday

Rest

Thursday

Track - 4 x 500m – 300m walk/jog recovery between efforts

Friday

Rest

Saturday

Fartlek 20mins

Sunday

Steady run 45 min

 

 

 

Week 30

Session

Monday

Rest

Tuesday

Grass – 3min effort – 2min recovery – 2min effort –90secs recovery – 60sec effort – 60secs recovery – 30secs effort – 2min recovery X 2

Wednesday

Rest

Thursday

Track -100m, 120m, 140m, 160m, 180, 200m with walk back recovery

Friday

Rest

Saturday

Fartlek 20mins

Sunday

Steady run 45 min

 

Week 31

Session

Monday

Rest

Tuesday

Grass – 6 x 90secs – 2min recovery between efforts – 6 x 45secs – 60secs recovery between efforts

Wednesday

Rest

Thursday

Track - 200m, 180m, 160m, 140m 120m, 100m with walk back recovery

Friday

Rest

Saturday

Fartlek 20mins

Sunday

Steady run 45 min

 

Week 32

Session

Monday

Rest

Tuesday

Grass – 4min effort –3min recovery – 3min effort – 2min recovery – 2min effort – 1 ½ min recovery – 60sec effort – 60sec recovery - 30sec effort – 2min recovery – X 2

Wednesday

Rest

Thursday

Track – 4 x 200m at 800m race pace – 60sec recovery between efforts X 2 – 10min recovery between sets

Friday

Rest

Saturday

5 x 20secs full effort hills x 2 all with walk back recovery

Sunday

Steady run 45 min

 

Week 33

Session

Monday

Rest

Tuesday

Grass – 5 x 2min efforts – 2min recovery between efforts – 5 x 60secs – 60secs recovery between efforts

Wednesday

Rest

Thursday

Track – 4 x 150m, 4 x 100m, 4 x 60m all with walk back recovery

Friday

Rest

Saturday

5 x 15secs hills 5 x 10secs hills full effort all with walk back recovery

Sunday

Steady run 40 min

 

Week 34

Session

Monday

Rest

Tuesday

Grass – 3min effort – 2min recovery – 2min effort – 90sec recovery – 60sec effort – 60sec recovery  - 30sec effort 2min recovery X 2

Wednesday

Rest

Thursday

Track – 1000m TIME TRIAL – 10min recovery - 4 x 150m strides

Friday

Rest

Saturday

3 x 20secs hills 3 x 15secs hills 3 x 10secs hills full effort all with walk back recovery

Sunday

Steady run 40 min

 

Week 35

Session

Monday

Rest

Tuesday

Grass – 12 x 60sec efforts – 2min recovery between efforts

Wednesday

Rest

Thursday

Track – 3 x 500m with 300m recovery between efforts – 10min recovery – 5 x 300m – 3min recovery between efforts – all at 1500m pace

Friday

Rest

Saturday

Fartlek 20min

Sunday

Steady run 40 min

 

Week 36

Session

Monday

Rest

Tuesday

Grass – 5 x 60secs efforts – 2min recovery between efforts – 5 x 45secs efforts – 1 ½ min recovery between efforts – 5 x 30secs efforts – 60secs recovery between efforts

Wednesday

Rest

Thursday

Track – 2 x 600m at 1500m pace – 10min recovery – 4 x 150m strides

Friday

Rest

Saturday

6 x 60m fast runs X 3 walk back recovery

Sunday

Steady run 40 min

More Athletics:

Middle Distance