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 - 15 min faster - 5min easy.  

Wednesday

Easy run 30min

Thursday

Track or grass -5 x 3min with 2min recovery between efforts

Friday

Rest

Saturday

Steady run 25 min

Sunday

Steady run 45min

 

 

 


Week 2

Session

Monday

Rest

Tuesday

Grass – 5min easy 18min faster 5min easy.   

Wednesday

Easy run 30min

Thursday

Track or grass - 8 x 2min with 1 ½ min recovery between efforts

Friday

Rest

Saturday

Steady run 20min

Sunday

Steady run 45 min

 

 

 

Week 3

Session

Monday

Rest

Tuesday

Grass – 5min easy 20min faster 5min easy.   

Wednesday

Easy run 30min

Thursday

Track or grass -12x 60secs with 60secs recovery between efforts

Friday

Rest

Saturday

Steady run 20min

Sunday

Steady run 45 min

 

 

 

Week 4

Session

Monday

Rest

Tuesday

Grass – 5min easy 20min faster 5min easy

Wednesday

Easy run 30min

Thursday

Track or grass - 3min effort- 2min recovery – 2min effort – 1 ½ min recovery – 60secs effort – 60secs recovery X 2 – 5min recovery between sets

Friday

Rest

Saturday

Steady run 20min

Sunday

Steady run 45 min

 

 

 

Week 5

Session

Monday

Rest

Tuesday

Grass -30min tempo/effort run.    

Wednesday

Easy run 30min

Thursday

Track or grass - 5 x 3min with 1 ½ min recovery between efforts

Friday

Rest

Saturday

Fartlek 20min

Sunday

Steady run 50 min

 

 

 

Week 6

Session

Monday

Rest

Tuesday

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

Wednesday

Easy run 30min

Thursday

8 x 2min with 60secs recovery between efforts

Friday

Rest

Saturday

Fartlek 20min

Sunday

Steady run 50 min

 

 

 

Week 7

Session

Monday

Rest

Tuesday

Grass – 4min easy 15min faster 4min easy.   

Wednesday

Easy run 30min

Thursday

Track or grass -12 x 60secs with 60secs recovery between efforts

Friday

Rest

Saturday

Fartlek 25min

Sunday

Steady run 50 min

 

 

 

Week 8

Session

Monday

Rest

Tuesday

Grass – 3min easy 18min faster 3min easy.   

Wednesday

Easy 30min run

Thursday

Track or grass -3min effort - 1 ½ min recovery – 2min effort – 60secs recovery – 60sec effort – 2min recovery X 3

Friday

Rest

Saturday

Fartlek 25min

Sunday

Steady run 50 min

 

 

 

Week 9

Session

Monday

Rest

Tuesday

Grass – 35min tempo/effort run

Wednesday

Steady 30min run

Thursday

Track or grass - 6 x 3min with 1 ½ min recovery between efforts

Friday

Rest

Saturday

Fartlek 25min

Sunday

Steady run 55 min

 

 

 

Week 10

Session

Monday

Rest

Tuesday

Grass – 5in easy 20min faster 5min easy

Wednesday

Steady 30min run

Thursday

Track or grass 8 x 2min with 60secs recovery between efforts

Friday

Rest

Saturday

Fartlek 30min

Sunday

Steady run 55 min

 

 

 

Week 11

Session

Monday

Rest

Tuesday

Grass – 3min easy 6min faster 3min easy 6min faster 3min easy

Wednesday

Steady 30min run

Thursday

Track or grass - 2min hard – 1min recovery – 1min hard – 1min recovery X 5

Friday

Rest

Saturday

Fartlek 30min

Sunday

Steady run 55 min

 

EASIER WEEK - CHRISTMAS

 

Week 12

Session

Monday

Rest

Tuesday

Easy run30min

Wednesday

Rest

Thursday

Easy run 30min

Friday

Rest

Saturday

Easy run 20min

Sunday

Easy run50 min

 

 

 

More Athletics:

Middle Distance