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Tuesday – 5 mile steady run with gradual acceleration over the final 2mile to finish at 5K race pace (for final 800m)

Thursday

• 5 x 2 mins (2 min jog recovery) 3k pace covering approx. 500m. Breathing indicator: strong, deep and steady, difficult to talk.
• 2 x 50m fast (walk back/long full recovery).
• 1 mile warm up / 1 mile warm down.

This is not intended to be an intense anaerobic session, as soon as the runs start to become distressful end the session.

Sunday – 10-12 mile

Also – one or two steady easy runs over 30 minutes

Notes

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.

Note: There are no seniors’ endurance training sessions due to current Covid rules.

We’re on week four of the Aerobic training phase of our training plan:

• Long Run (1-2 hours, steady, relaxed “slow”)
• 7th  – 30 mins “Out and Back”
• 9th  – Steady 45 minute run, just below Anaerobic with jog w/u and w/d
• Jog run (as long as possible)

“Out and back” is:

1. Warm-up for a mile or so.
2. Run “out” for 15 mins at a comfortably fast pace – you should still be able to talk for 30s
3. Run “back” at a slightly faster pace. You should get back to the start in about 14min 30s
4. Warm down for a mile or so

Choose a relatively flat route – running “back” downhill is missing the point!

Recap

Winter training guidelines are here.

• 4 days a week
• 5 phases
• Each phase focusses on a key strength: Aerobic, Strength, Anaerobic, Integration of phases and Preparation for races.
• Builds in a base for races in the Spring and Summer.

Phase 1 – Aerobic

• 10-12 weeks
• Objective: Develop the Aerobic capacity of the athlete as a foundation to later apply Anaerobic stimuli.
• In this phase you CANNOT run to slowly, but it is possible to run to fast.
• Recovery is as important as running.

You should be able to talk for 30s whilst running- slow down or take recovery if you can’t.