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 – 5min steady – 2min recovery – (10 x 15secs with 15sec recovery X 2 with 2min recovery between sets) – 2min recovery - - 5min steady

Wednesday

Steady run 30min

Thursday

Track – 4 x 400m with 60secs recovery between efforts X 2 – 5min recovery between sets (1500m pace)

Friday

Rest

Saturday

10 min steady – 8 x 20secs hills jog back recovery - 10min steady

Sunday

Steady run 60 min

 

Week 26

Session

Monday

Rest

Tuesday

Grass – 5min steady – 2min recovery - 5 x 1min with 60secs recovery between efforts – 2min recovery – 5 min steady – 2min recovery - 5 x 30secs – 30secs recovery between efforts

Wednesday

Steady run 30min

Thursday

Track – 4 x 200m – 60secs recovery – X 2 – 5min recovery between sets (800m pace)

Friday

Rest

Saturday

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

Sunday

Steady run 60 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 3

Wednesday

Steady run 30min

Thursday

Track – 3 x 500m – 60sec recovery between efforts – 5min recovery – 5 x 300m with 100m walk recovery – (1500m pace)

Friday

Rest

Saturday

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

Sunday

Steady run 60 min

 

Week 28

Session

Monday

Rest

Tuesday

Grass – 3 x 3min efforts – 1 ½ min recovery between efforts – 3 x 2min – 60secs recovery between efforts – 3 x 60secs – 30secs recovery between efforts

Wednesday

Steady run 30min

Thursday

Track – 800m or 1500m TIME TRIAL

Friday

Rest

Saturday

Fartlek 35mins

Sunday

Steady run 60 min

 

Week 29

Session

Monday

Rest

Tuesday

Grass – 10 x 2min efforts – 2min recovery between efforts

Wednesday

Steady run 30min

Thursday

Track – 2 x 400m – 60secs recovery – 2 x 300m – 60secs recovery – 2 x 200m – 60secs recovery – 10min recovery between sets – (800m pace)

Friday

Rest

Saturday

Fartlek 35mins

Sunday

Steady run 60 min

 

 

 

 

 

Week 30

Session

Monday

Rest

Tuesday

Grass – 8min hard run – 4min recovery – 5 x 75secs – 60secs recovery between efforts – 2min recovery – 5 x 30secs – 30secs recovery between efforts

Wednesday

Steady run 30min

Thursday

Track –
A)    800m session -100m, 120m, 140m, 160m, 180, 200m with walk back recovery (fast)
B)     1500m/3km session – 200m, 250m, 300m 350m, 400m with walk back recovery (fast)

Friday

Rest

Saturday

Fartlek 35mins

Sunday

Steady run 60 min

 

Week 31

Session

Monday

Rest

Tuesday

Grass – 6 x 90secs – 1 ½ min recovery between efforts – 2min recovery - 6 x 45secs – 60secs recovery between efforts – 6 x 15secs with 30secs recovery

Wednesday

Steady run 30min

Thursday

Track –
A)    800m session - 200m, 180m, 160m, 140m 120m, 100m with walk back recovery (fast)
B)     1500m/3km session – 400m, 350m, 300m, 250m, 200m walk back recovery (fast)

Friday

Rest

Saturday

6 x 20secs hill full efforts walk back recovery X 2 – 8min recovery between sets

Sunday

Steady run 60 min

 

Week 32

Session

Monday

Rest

Tuesday

Grass – 4min effort – 2 min recovery – 3min effort – 1 ½ min recovery – 2min effort – 60sec recovery – 60sec effort – 45ec recovery - 30sec effort  - X 2 – 5min recovery between sets

Wednesday

Steady run 30min

Thursday

Track – 8 x 400m – 2min recovery between efforts – (1500m pace)

Friday

Rest

Saturday

6 x 20secs full effort hills x 2 all with walk back recovery – 8min recovery between sets

Sunday

Steady run 60 min

 

Week 33

Session

Monday

Rest

Tuesday

Grass – 5 x 2min efforts – 2min recovery between efforts – 5 x 60secs – 60secs recovery between efforts – 5 x 30secs with 30secs between efforts

Wednesday

Steady run 30min

Thursday

Track – 6 x 300m – 3min recovery between efforts – (800m pace)

Friday

Rest

Saturday

6 x 15secs hills 6 x 10secs hills full effort all with walk back recovery

Sunday

Steady run 50 min

 

Week 34

Session

Monday

Rest

Tuesday

Grass – 5min steady – 3min recovery – 90sec effort – 45 sec recovery – 60sec effort –30secs recovery – 30secs effort X 2 – 3 min recovery between sets – 5min steady

Wednesday

Steady run 30min

Thursday

Track – 1000m – (3km pace) – 2min recovery – 5 x 200m (1500m pace) – 60sec recovery between efforts X2 – lap jog between sets

Friday

Rest

Saturday

10min steady – 2min recovery - 10 x 20secs hills jog back recovery – 2min recovery – 10min steady

Sunday

Steady run 50 min

 

Week 35

Session

Monday

Rest

Tuesday

Grass – 3 x 1 ½ min effort – 60sec recovery between efforts – 3 x 60sec effort – 45sec between efforts recovery – 3 x 30secs – 30sec recovery between efforts – 1 ½ min between each set of 3

Wednesday

Steady run 30min

Thursday

Track – 3 x 500m with 90secs recovery between efforts – 1 lap jog recovery – 5 x 300m – 90secs recovery between efforts – (1500m pace)

Friday

Rest

Saturday

Fartlek 30min

Sunday

Steady run 50 min

 

Week 36

Session

Monday

Rest

Tuesday

Grass – 10min tempo/effort – 3min recovery – 5min tempo/effort – 3min recovery – 3min tempo/effort

Wednesday

Steady run 30min

Thursday

Track – 200m – 4min recovery – 400m – 5min recovery – 600m – 6min recovery – 400m – 4min recovery –200m (all fast efforts

Friday

Rest

Saturday

6 x 60m hills runs X 4 walk back recovery – 3min recovery between sets

Sunday

Steady run 50 min

 

More Athletics:

Middle Distance