Tuesday Short Tempo. 15 mins steady group warm-up, 15mins at 10k pace (able to speak in very short phrases)15 mins group warm-down.
Thursday Two sets of 6 x 400m, 2 mins jog recovery. 5 mins between sets.
Saturday/Sunday Long 60+ minute easy run or hills to be arranged.
This schedule again focuses on 5k/10k conditioning. It is assumed that target races will not occur before the end of the Summer.
Your aerobic base will have developed well over the lockdown and it is now time to introduce some strength through hill and some threshold intervals. Hill sessions are important and will be arranged.
Mileage Target 40+ maintaining a strong aerobic content. Weekly mileage is presented as an example, however individual athlete norms can be discussed.
It is advised to include 1-2 steady easy runs over 30 minutes every 7 days.
All track and interval sessions should include a minimum of 1mile w/u and 1mile w/d.