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 – 4 x 5mins with 2 min recovery between efforts

Wednesday

Steady 30min run

Thursday

Track – 5 x 500m – 300m easy jog recovery  (3km pace)

Friday

Rest

Saturday

Steady run 30min to include 6 x 30sc hills

Sunday

Steady run 60min

 

Week 14

Session

Monday

Rest

Tuesday

Grass – 5min effort – 2min recovery – 4min effort – 2 min recovery – 3min effort  - 1 ½ min recovery – 2min effort – 60secs recovery – 60sec effort

Wednesday

Steady run 30min

Thursday

Track - 4 x 1000m – 200m easy jog between efforts (5km pace)

Friday

Rest

Saturday

Steady run 30min to include 6 x 30secs hills

Sunday

Steady run 60 min

 

Week 15

Session

Monday

Rest

Tuesday

Grass – 4 x 3min with 1 ½ min recovery between efforts – 4 x 2min with 60secs recovery between efforts

Wednesday

Steady run 30mins

Thursday

Track – 5 x 600m – 200m easy jog between efforts (3km pace) – 200m easy jog – then 6 x 200m – easy 200m jog recovery (1500m pace)

Friday

Rest

Saturday

Steady run 30min to include 8 x 20secs hills

Sunday

Steady run 60min

 

Week 16

Session

Monday

Rest

Tuesday

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

Wednesday

Steady run 30min

Thursday

Track – 3 x 300m X 3 with 100m jog recovery and 1 lap jog between sets (1500m pace)

Friday

Rest

Saturday

Fartlek 35min

Sunday

Steady run 60min

 

Week 17

Session

Monday

Rest

Tuesday

Grass – 10min tempo/effort – 3min recovery – 3 x 3min tempo/effort – 1 ½ min recovery – 3 x 60secs – 60secs recovery

Wednesday

Steady run 30min

Thursday

Track – 10 x 200m with 200m jog
between efforts  (1500m pace) – 5min recovery – 4 x 50m walk back recovery

Friday

Rest

Saturday

5 x 30secs hills, 5 x 20secs hills 5 x 15sec hills with jog back recovery

Sunday

Steady run 60min

 

Week 18

Session

Monday

Rest

Tuesday

Grass – 5min tempo/effort – 3min recovery – 5 x 60secs with 60secs recovery between efforts – 3min recovery - 5min tempo/effort – 2min recovery – 5 x 30secs – 30secs recovery between efforts

Wednesday

Steady run 30min

Thursday

Track - 6 x 500m with 300m jog recovery between efforts (3km pace)

Friday

Rest

Saturday

5 x 30secs hills 5 x 20secs hills 5 x 15secs all with jog back recovery

Sunday

Steady run 60min

 

Week 19

Session

Monday

Rest

Tuesday

Grass – 5min tempo/effort – 3min recovery – 5 x 2min efforts with 60secs recovery between each – 3min recovery - 5min tempo/effort

Wednesday

Steady run 30min

Thursday

Track – 1 x 1000 (3km pace) – 1 lap jog recovery – 5 x 400m (1500m pace) 60secs recovery between efforts – 1 lap jog – 1000m (3km pace)

Friday

Rest

Saturday

Fartlek 35min to include hills

Sunday

Steady run 60min

 

Week 20

Session

Monday

Rest

Tuesday

Grass – 10 x 60secs with 60secs recovery between efforts – 5 x 45secs with 60secs recovery between efforts – 5 x 30secs with 30secs recovery between efforts

Wednesday

Steady run 30min

Thursday

Track – 300m – 4min recovery – 250m – 4min recovery – 200m – 3min recovery - – 150m – 3min recovery – 100m
(All fast)

Friday

Rest

Saturday

Fartlek 35min to include hills

Sunday

Steady run 60min

 

Week 21

Session

Monday

Rest

Tuesday

Grass – 4 x 3min – 1 ½ min recovery between efforts – 4 x 2min – 60secs recovery between efforts

Wednesday

Steady 30min run

Thursday

Track - 6 x 300m (800m pace) with 3min recovery between efforts OR 3 x 300m X 3sets45secs recovery between efforts and 1 lap jog between sets – (1500m pace)

Friday

Rest

Saturday

Fartlek 35mins to include hills

Sunday

Steady run 60 min

 

Week 22

Session

Monday

Rest

Tuesday

Grass – 2min effort – 60sec recovery – 1 ½ min effort – 45secs recovery – 60 sec effort X 4 – 3min recovery between sets

Wednesday

Steady 30min run

Thursday

Track – 4 x 1000m – 3 min recovery between efforts (3km pace)

Friday

Rest

Saturday

Fartlek 35min to include hills

Sunday

Steady run 60 min

 

Week 23

Session

Monday

Rest

Tuesday

Grass – 15 x 1min fast with 1 ½ min recovery between efforts

Wednesday

Steady run 30min

Thursday

Track –
A)    800m session -200m, 150m, 100m x 3 walk back recovery
B)    1500m/3km session – 1200m – 8min recovery – 1000m – 6min recovery – 800m – 4min recovery – 600m – 3min recovery – 400m

Friday

Rest

Saturday

6 x 30secs hills 6 x 20secs hills 6 x 10secs hills all with jog back recovery

Sunday

Steady run 60 min

 

Week 24

Session

Monday

Rest

Tuesday

Grass – 7min tempo/effort – 3min recovery – 3min effort – 90secs recovery – 2min effort – 60sec recovery – 60sec effort X 2 – 3min between sets

Wednesday

Steady run 30min

Thursday

Track – 400m – 100m jog – 300m – 100m jog – 200m – 100m jog – 100m X 3 – 1 lap jog between sets

Friday

Rest

Saturday

6 x 30secs hills 6 x 20secs hills 6 x 10sec hills all with jog back recovery

Sunday

Steady run 60 min

More Athletics:

Middle Distance