A slight change of emphasis in training content.  Continue on grass for the bulk of the work carried out but a track session on Thursday would be the ideal.  This is an ideal period in which to include some “hill running”

Week 13

Session

Monday

Rest

Tuesday

Grass – 3 x 5mins with 2 ½ min recovery between efforts

Wednesday

Rest

Thursday

Track – 4 x 500m – 300m easy jog recovery

Friday

Rest

Saturday

Steady run 20min to include 6 x 30sc hills

Sunday

Steady run 45min

 

Week 14

Session

Monday

Rest

Tuesday

Grass – 5min effort – 3min recovery – 4min effort – 2 ½ min recovery – 3min effort  - 2min recovery – 2min effort – 90secs recovery – 60sec effort

Wednesday

Rest

Thursday

Track - 3 x 1000m 10min recovery between efforts

Friday

Rest

Saturday

Steady run 20min to include 6 x 30secs hills

Sunday

Steady run 45 min

 

Week 15

Session

Monday

Rest

Tuesday

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

Wednesday

Rest

Thursday

Track – 4 x 600m with 1 lap jog between efforts

Friday

Rest

Saturday

Steady run 25min to include 8 x 20secs hills

Sunday

Steady run 45 min

 

Week 16

Session

Monday

Rest

Tuesday

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

Wednesday

Rest

Thursday

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

Friday

Rest

Saturday

Fartlek 25min

Sunday

Steady run 45min

 

Week 17

Session

Monday

Rest

Tuesday

Grass – 4 x 2min with 1 ½ min recovery between efforts 4 x 1min with 60secs recovery between efforts – 4 x 30secs with 30secs recovery between efforts

Wednesday

Rest

Thursday

Track - 8 x 200m with 200m walk/jog between efforts

Friday

Rest

Saturday

4 x 30secs hills, 4 x 20secs hills 4 x 15sec hills with jog back recovery

Sunday

Steady run 45min

 

Week 18

Session

Monday

Rest

Tuesday

Grass – 5min effort – 5min recovery – 5 x 60secs with 60secs recovery between efforts – then 5min effort

Wednesday

Rest

Thursday

Track - 4 x 500m with 300m jog recovery between efforts

Friday

Rest

Saturday

4 x 30secs hills 4 x 20secs hills 4 x 15secs all with jog back recovery

Sunday

Steady run 45 min

 

Week 19

Session

Monday

Rest

Tuesday

Grass – 4min effort – 3min recovery – 4 x 2min efforts with 2min recovery between each – 4min effort

Wednesday

Rest

Thursday

Track – 1 x 1000m – 10min recovery – 1 x 600m – 6min recovery – 1 x 300m

Friday

Rest

Saturday

Fartlek 25min to include hills

Sunday

Steady run 45min

 

Week 20

Session

Monday

Rest

Tuesday

Grass – 8 x 60secs with 60secs recovery between efforts – 6 x 45secs with 60secs recovery between efforts

Wednesday

Rest

Thursday

Track – 300m – 5min recovery – 250m – 4min recovery – 200m – 3min – 100m

Friday

Rest

Saturday

Fartlek 25min to include hills

Sunday

Steady run 45min

 

Week 21

Session

Monday

Rest

Tuesday

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

Wednesday

Rest

Thursday

Track - 6 x 300m with 5min recovery between efforts

Friday

Rest

Saturday

Fartlek 25mins to include hills

Sunday

Steady run 45 min

 

Week 22

Session

Monday

Rest

Tuesday

Grass – 2min effort – 1 ½ min recovery – 1 ½ min effort – 60secs recovery – 60 sec effort X 3 – 5min recovery between sets

Wednesday

Rest

Thursday

Track - 3 x 1000m – 8min recovery between efforts

Friday

Rest

Saturday

Fartlek 25min to include hills

Sunday

Steady run 45 min

 

Week 23

Session

Monday

Rest

Tuesday

Grass – 12 x 1min fast with 2min recovery between efforts

Wednesday

Rest

Thursday

Track - 200m, 150m, 100m X 3 walk back recovery

Friday

Rest

Saturday

5 x 30secs hills 5 x 20secs hills 5 x 10secs hills all with jog back recovery

Sunday

Steady run 45 min

 

Week 24

Session

Monday

Rest

Tuesday

Grass – 4min effort – 3min recovery – 3min effort – 2min recovery – 60sec effort – 60sec recovery –X 2

Wednesday

Rest

Thursday

Track – 3 x 300m – 5min between efforts – 3 x 200m – 4min recovery – 3 x 100m – 3min recovery

Friday

Rest

Saturday

5 x 30secs hills 5 x 20secs hills 5 x 10sec hills all with jog back recovery

Sunday

Steady run 45 min

More Athletics:

Middle Distance