This 12 week cycle will build up the endurance base of the athlete to include strength work e.g. circuits, core stability and hill work.

Please note this is just an example. We recommend seeing a specialist coach who can tailor a training specifically for individual athletes for best results.

Week 1

Session

Monday

Rest

Tuesday

Grass – 5min easy - 5 min faster - 5min easy.  

Wednesday

Rest

Thursday

4 x 3min with 3min recovery between efforts

Friday

Rest

Saturday

Rest

Sunday

20min steady run

 

 

Week 2

Session

Monday

Rest

Tuesday

Grass – 5min easy 6min faster 5min easy.   

Wednesday

Rest

Thursday

5 x 2min with 2min recovery between efforts

Friday

Rest

Saturday

Rest

Sunday

Steady run 25 min

 

Week 3

Session

Monday

Rest

Tuesday

Grass – 5min easy 7min faster 5min easy.   

Wednesday

Rest

Thursday

10x 60secs with 90secs recovery between efforts

Friday

Rest

Saturday

Rest

Sunday

Steady run 25 min

 

Week 4

Session

Monday

Rest

Tuesday

Grass – 5min easy 8min faster 5min easy

Wednesday

Rest

Thursday

3min effort- 3min recovery – 2min effort – 2min recovery – 60secs effort – 60secs recovery X 2

Friday

Rest

Saturday

Rest

Sunday

Steady run 30 min

 

Week 5

Session

Monday

Rest

Tuesday

15min fast run.    

Wednesday

Rest

Thursday

4 x 3min with 2min recovery between efforts

Friday

Rest

Saturday

Rest

Sunday

Steady run 30 min

 

Week 6

Session

Monday

Rest

Tuesday

Grass – 5min easy 10min faster 5min easy

Wednesday

Rest

Thursday

5 x 2min with 90secs recovery between efforts

Friday

Rest

Saturday

Rest

Sunday

Steady run 30 min

 

Week 7

Session

Monday

Rest

Tuesday

Grass – 4min easy 12min faster 4min easy.   

Wednesday

Rest

Thursday

10 x 60secs with 60secs recovery between efforts

Friday

Rest

Saturday

Rest

Sunday

Steady run 30 min

 

Week 8

Session

Monday

Rest

Tuesday

Grass – 3min easy 14min faster 3min easy.   

Wednesday

Rest

Thursday

3min effort - 2min recovery – 2min effort – 90secs recovery – 60sec effort – 45sec recovery X 2

Friday

Rest

Saturday

Rest

Sunday

Steady run 30 min

 

Week 9

Session

Monday

Rest

Tuesday

Grass – 20min fast run

Wednesday

Rest

Thursday

4 x 3min with 90secs recovery between efforts

Friday

Rest

Saturday

Rest

Sunday

Steady run 35 min

 

Week 10

Session

Monday

Rest

Tuesday

Grass – 3min easy 15min faster 3min easy

Wednesday

Rest

Thursday

6 x 2min with 90secs recovery between efforts

Friday

Rest

Saturday

Rest

Sunday

Steady run 35 min

 

Week 11

Session

Monday

Rest

Tuesday

Grass – 3min easy 5min faster 3min easy 5min faster 3min easy

Wednesday

Rest

Thursday

2min hard – 1min recovery – 1min hard – 1min recovery X 4

Friday

Rest

Saturday

Rest

Sunday

Steady run 35 min

EASY WEEK - CHRISTMAS


Week 12

Session

Monday

Rest

Tuesday

20min easy run

Wednesday

Rest

Thursday

20min easy run

Friday

Rest

Saturday

Rest

Sunday

30 min easy run

 

More Athletics:

Middle Distance