30 minutes Fartlek. Variable length efforts, re-grouping after efforts. 5 min warm up and warm down
On track: 2 x 50mtrs fast with 5 min between runs
4 x 800m at 3k pace (approx. 8 mins) 3 min recovery between reps
(3.12min for 12.00min 3K / 3.45mins for 14.00 3K)
3 x 50m fast with full recovery
Saturday/Sunday Long 60+ minute easy run
Other 1 or 2 steady 30+ min runs
This schedule again focuses on 5k/10k conditioning. Details here.
This schedule again focuses on 5k/10k conditioning. After a Winter of almost exclusive Aerobic training June sees the introduction of Anaerobic sessions. The sessions follow a two week cycle because of the interval since the last anaerobic sessions.
This plan continues to assume that each week includes a long (1hr – 2hr) very easy run – nominally on Saturday or Sunday. These runs are required for the develop of aerobic systems. Mileage can be as much as practical but essentially at easy or jog pace. Pace is not a good indicator of benefit, feeling is. These runs are required for the develop of aerobic systems.
It is advised to include 1-2 steady easy runs over 30 minutes during every 7 days.
If there are any opportunities to race (sizzlers etc), miss the preceding session.
Target efforts are indicated in the above link. These keep you just on the lactic threshold so you are adapting to process lactate. This is what you predominately need for 5k and 10K. This means that we are targeting a pace of 80% effort which will mean a HR during the effort of around 165 – 170 BPM. Returning to about 120 – 130 at the end of the recovery period.