In this period the endurance base is always maintained but the emphasis is on speed.

 

Week 37

Session

Monday

Rest

Tuesday

Grass – 7min tempo/effort – 3min recovery – 2min out – 60sec recovery –2min back – 2min recovery – 60sec out – 60sec recovery –60sec back

Wednesday

Steady run 30min

Thursday

Track –
A)    3 x 300m – 8min recovery between efforts (400m pace)
B)     3 x 400m – 5min recovery between efforts (800m pace)

Friday

Rest

Saturday

Track or flat grass  – 6 x 150m fast – 4 x 80m fast - all with walk back recovery

Sunday

Steady run 50 min

 

Week 38

Session

Monday

Rest

Tuesday

Grass – 3min tempo/effort – 1 ½ min recovery – 5 x 15secs – 20sec recovery between efforts X 3 – 2min recovery between sets

Wednesday

Steady run 30min

Thursday

Track – 3 x 40secs – 30secs recovery between efforts – 4 x 30secs – 30secs recovery between efforts – 6 x 20secs – 30secs recovery between efforts – 6min recovery between sets (800m pace)

Friday

Rest

Saturday

Track – 5 x 600m – 5mins recovery between efforts – (1500m pace)

Sunday

Steady run 50min

 

Week 39

Session

Monday

Rest

Tuesday

Grass – 6 x 3min efforts – 2min recovery between efforts

Wednesday

Steady run 30min

Thursday

Track – 2 x 400m – 60sec recovery between efforts – 2 x 300m – 45secs recovery between efforts – 2 x 200m – 30sec recovery between efforts.  1 lap jog between sets  (800m/1500m pace)

Friday

Rest

Saturday

Track or flat grass – 6 x 150m, 6 x 60m with walk back recovery

Sunday

Steady run 50 min

 

Week 40

Session

Monday

Rest

Tuesday

Grass – 3 x 5min efforts – 2min recovery – 3 x 60secs – 60sec recovery between efforts – 1 ½ min recovery - 3 x 30secs – 30secs recovery between efforts

Wednesday

Steady run 30min

Thursday

Track – 200m – 3min recovery – 300m – 4min recovery – 400m – 4min recovery – 300m – 3min recovery –200m – faster than 800m race pace

Friday

Rest

Saturday

Track –
A)    4 x 200m – 60secs between efforts X 2 – 6min between sets – (800m pace)
B)     2 x 1000m – 8min recovery between efforts (1500m pace)

Sunday

Steady run 50 min

 

Week 41

Session

Monday

Rest

Tuesday

Grass – 5 x 60secs – 75sec recovery between efforts – 5 x 45secs – 60secs recovery between  – 5 x 30secs – 60secs recovery between efforts

Wednesday

Easy run 30min

Thursday

Track –
A)    800m session 60m, 80m 100m, 120m, 100m, 80m, 60m, walk back recovery (fast)
B)     1500m/3km session 600m – 5min recovery – 500m – 4min recovery – 400m – 3min recovery – 300m – 2min recovery –200m (1500m pace)

Friday

Rest

Saturday

Track – 1000m TIME TRIAL – 15min recovery - 5x 100m fast strides

Sunday

Steady run 45 min

 

Week 42

Session

Monday

Rest

Tuesday

Grass – 8min tempo/effort – 3min recovery – 6 x 60secs  – 90secs recovery – 6 x 30secs (fast) – 60secs recovery

Wednesday

Easy run 30min

Thursday

Track – 3 x 300m X 3 – walk/jog 100m between efforts – 6min recovery between sets (1500m pace)

Friday

Rest

Saturday

5 x 15secs X 4 – 30secs recovery between efforts – 2min recovery between sets (fast)

Sunday

Steady run 45 min

 

 

Week 43

Session

Monday

Rest

Tuesday

Grass – 5min hard – 3min recovery – 5 x 2min – 60secs recovery between efforts – 3min recovery – 5min hard

Wednesday

Easy run 30min

Thursday

Track – 6 x 200m fast with walk back recovery

Friday

Rest

Saturday

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

Sunday

Steady run 45mins

 

Week 44

Session

Monday

Rest

Tuesday

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

Wednesday

Easy run 30min

Thursday

Track – 2 x 500m – 8min recovery between efforts – (fast)

Friday

Rest

Saturday

Track or flat grass – 5 x 20secs – 40secs recovery between efforts – 5 x 15secs – 30secs recovery between efforts 5 x 10secs – 20secs recovery between efforts – 3min recovery between sets

Sunday

Steady run 45 min

 

Week 45

Session

Monday

Rest

Tuesday

Grass – 5 x 90secs – 90secs recovery between efforts – 5 x 60secs – 60secs recovery between efforts – 5 x 30secs – 30secs recovery between efforts

Wednesday

Easy run 30min

Thursday

Track –
A)    4 x 200m – 60secs recovery between efforts X 2 – 8min recovery between sets (800m pace)
B)     10 x 200m – 60secs recovery between efforts (1500m pace)

Friday

Rest

Saturday

Fartlek 30min

Sunday

Steady run 45 min

 

Week 46

Session

Monday

Rest

Tuesday

Grass – 5 x 30secs – 30secs recovery between efforts – 5 x 45secs – 60secs recovery between efforts – 5 x 60secs – 60secs recovery between efforts – 4 x 90secs – 1 ½ min recovery between efforts

Wednesday

Easy run 30min

Thursday

Track – 8 x 150m fast – 250m walk recovery

Friday

Rest

Saturday

Track  - 1000m – 6min recovery – 800m – 5min recovery – 600m – 4min recovery – 400m – 3min recovery –200m (3km pace increasing to 800m pace at finish)

Sunday

Steady run 45 min

 

Week 47

Session

Monday

Rest

Tuesday

Grass – 8 x 2min – 2min recovery between efforts

Wednesday

Easy run 30min

Thursday

Track – 8 x 100m – walk back recovery – 8 x 60m – walk back recovery

Friday

Rest

Saturday

Track – 2 x 1200m – 10min recovery (3km pace)

Sunday

Steady run 45 min

 

Week 48

Session

Monday

Rest

Tuesday

Grass – 5 x 30secs – 30secs recovery between efforts – 5 x 20secs – 20secs recovery between efforts – 5 x 10secs – 10secs recovery between efforts

Wednesday

Easy run 30mins

Thursday

Track –
A)    3 x 300 fast – 10min recovery between efforts
B)     3 x 600m fast – 12min recovery between efforts

Friday

Rest

Saturday

Steady run 30min

Sunday

Steady run 45 min

More Athletics:

Middle Distance