5 x 5 mins (3k effort) 1 min jog recovery
Session run as an out and back aiming to arrive back at starting position to judge pace.
2 x 5 x 400m. 100m fast, 100m jog – 10 mins between sets
Saturday 3 ml tempo run
Sunday Long 60+ minute easy run
This schedule again focuses on 5k/10k conditioning. Details here.
This phase continues to assume that each week includes a long (1hr – 2hr) very easy run – nominally on Saturday or Sunday. In addition to this a park run tempo run on Saturday is assumed.
Milage can be assumed to 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.
All track and interval sessions should include a minimum of 1mile w/u and 1mile w/d
It is assumed that on Thursday there will be an opportunity to use the track. Tuesday will allow more path and field terrain. These sessions can be transposed.
- 10K 50mins 8min/mile
- 55mins 8.50min/mile
This is a pace at which it is difficult to hold a conversation
- 5k 20-22mins 6.30-7min/mile
- 3k 12.00min 800m in 3.12mins
- 14.00min 800m in 3.44min