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 

 

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