London Marathon 2024 20 Week Training Schedule

WEEK COMMENCING 4TH DECEMBER 2023

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Moderate 60

HR – 150
Distance – 9.24 Miles
Time – 1:01:01
Pace: 6:36
AM – Easy 40

HR – 128
Distance – 5.24 Miles
Time – 40:17
Pace: 7:41

PM – 20 x 80 Seconds (60)

HR – 159
Distance – 7.34 Miles
Time – 45:40
Pace: 6:13

Ave 5:07 per mile (3:11 per k) for the 80 second reps

15 minute warm up & 15 minute cool down either side.
Moderate 50

HR – 144
Distance – 7.68 Miles
Time – 50:30
Pace: 6:34
Rest8 mins (90) > 4 x 3.5 mins (90) > 4 x 75 Secs (60) – UNDULATING TRAILS

HR – 162
Distance – 6.16 Miles
Time – 37:31
Pace: 6:05

15 minute warm up & 15 minute cool down either side.
Moderate 90 w/ 4 x 20 Second Strides

HR – 146
Distance – 13.38
Time – 1:31:44
Pace: 6:51
Rest

WEEK COMMENCING 11TH DECEMBER 2023

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Moderate 60

HR – 140
Distance – 8.83 Miles
Time – 1:00:12
Pace: 6:49
AM –
4 SETS OF:
4 Mins (90)
90 Secs (75)
30 Secs (60)


HR – 160
Distance – 6.01 Miles
Time – 38:01
Pace: 6:01

Rep Paces:
5:21, 5:00, 4:52
5:16, 5:05, 4:43
5:12, 5:00, 4:51
5:09, 5:00, 4:25

15 minute warm up & 15 minute cool down either side.

PM – Easy 45

HR – 133
Distance – 5.85 Miles
Time – 45:21
Pace: 7:45
Moderate 50

HR – 145
Distance – 7.28 Miles
Time – 50:11
Pace: 6:53
Rest10 mins (3)
5 x 3 mins Hill Reps (Easy Jog Back Down) UNDULATING TRAILS

HR – 148
Distance – 6.50 Miles
Time – 42:07
Pace: 6:29

15 minute warm up & 15 minute cool down either side.
Moderate 90 w/ 4 x 20 Second Strides
Rest

WEEK COMMENCING 18TH DECEMBER 2023

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Moderate 60

HR – 142
Distance – 9.09 Miles
Time – 1:01:12
Pace: 6:44
15 x 30 Secs (45) (3)
7 Mins (90)
3 Mins (90)
5 x 30 (90)


HR – 156
Distance – 6.31 Miles
Time – 42:27
Pace: 6:31

Rep Paces:
4:54, 5:11, 4:39, 4:49, 4:40, 4:53, 4:42, 4:54, 4:41, 4:33, 4:42, 4:31, 4:50, 4:53, 4:44

5:09

5:09

4:22. 4:24, 4:29, 4:27, 4:29

15 minute warm up & 15 minute cool down either side.
AMModerate 60

HR – 145
Distance – 9.04 Miles
Time – 1:00:11
Pace: 6:39

PM – Easy 45

HR – 125
Distance – 5.60 Miles
Time – 45:10
Pace: 8:03
Rest15 mins (3) > 3 x 1 min hill rep > 5 x 45 second hill rep > 4 x 30 second hill rep

HR – 155
Distance – 6.33 Miles
Time – 41:35
Pace: 6:34

15 minute warm up & 15 minute cool down either side.

Rep Paces:
5:47

5:47, 5:41, 6:01

5:20, 5:23, 5:23, 5:19, 5:22

5:10, 5:12, 4:52,4, 5:05
Moderate 90 w/ 4 x 20 Second Strides
Rest

WEEK COMMENCING 25TH DECEMBER 2023

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
RestRest20 Mins Easy > 6 x 30 second surges (60) > 20 Mins Moderate

HR – 140
Distance – 6.78
Miles
Time – 49:20
Pace: 7:16

HEREFORD CHRISTMAS 10K

34:38 – 5TH PLACE


Notes: Hilly course and bad weather, very happy with the run. Ave GAP pace 5:21 per mile.

HR – 165
Distance – 6.27
Miles
Time – 34:38
Pace: 5:31
Easy 40

HR – 125
Distance – 5.13 Miles
Time – 40:10
Pace: 7:49
30 Progressive > 8 Mins (1) 6 Mins (1) 8 Mins (1) > 10 Easy > 30 Moderate

HR – 156
Distance – 14.08 Miles
Time – 1:34:15
Pace: 6:41


Rest

WEEK COMMENCING 1ST JANUARY 2024

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Moderate 60

HR – 149
Distance – 9.16 Miles
Time – 1:00:11
Pace: 6:34
AM10 x 2.5 mins (90)

HR – 159
Distance – 6.23 Miles
Time – 38:34
Pace: 6:11

Rep Paces:
5:19, 5:15, 5:14, 5:13, 5:16, 5:08, 5:21, 5:11, 5:24, 5:22


15 minute warm up & 15 minute cool down either side.

PM – Easy 45

HR – 126
Distance – 5.01 Miles
Time – 40:13
Pace: 8:01
Moderate 60

HR – 147
Distance – 8.95 Miles
Time – 1:00:10
Pace: 6:43
Rest10 mins (1) 4 x 1 min (90) 10 mins (3) 8 x 30 sec hills

Rep Paces:

5:47

5:04, 5:06, 5:05, 4:56

5:45

5:14, 5:10, 5:17, 5:15, 5:12, 5:06, 5:14, 5:11

HR – 156
Distance – 6.95 Miles
Time – 44:31
Pace: 6:24

15 minute warm up & 15 minute cool down either side.
Moderate 90 w/ 4 x 20 Second Strides

HR – 150
Distance – 14.40 Miles
Time – 1:33:48
Pace: 6:31
Rest

WEEK COMMENCING 8TH JANUARY 2024

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
RESTAM – Easy 30

HR – 124
Distance – 3.84 Miles
Time – 30:14
Pace: 7:52

PM – Easy 45

HR – 128
Distance – 5.60 Miles
Time – 43:11
Pace: 7:42
Moderate 45

HR – 142
Distance – 6.78 Miles
Time – 45:13
Pace: 6:40
Easy 50
Back feels fine how, sesh tomorrow

HR – 129
Distance – 6.48 Miles
Time – 50:12
Pace: 7:44
4 sets of 400m (400m) 300m (300m) 200m (200m) 100m (100m)
Hardest workout of the block, not built for that top end speed, kind of enjoyed it though

HR – 162
Distance – 4.92 Miles
Time – 29:27
Pace: 5:59

15 minute warm up & 15 minute cool down either side.
Long run with Matt

HR – 150
Distance – 15.01 Miles
Time – 1:41:30
Pace: 6:46
Rest

Summer 2023 10k Training – 32 Minute Attempt

Week One

Monday – 50 Mins Moderate + 6 x 20s strides

Tuesday AM – 15 Min Warm Up > 6 x 2 Mins (60) 4 x 30 Seconds (90) > 15 Min Cool Down

Tuesday PM – 55 Min Easy Run

Wednesday – Rest Day

Thursday – 15 Min Warm Up > 6 Min Tempo (90) 2x[2.5 Mins (90) 90 Seconds (90) 1 Min (1)] (90) 6 Min Tempo > 15 Min Cool Down

Friday – 50 Mins Easy

Saturday – 75 Mins Moderate

Sunday – Rest Day

Weekly Total – 49.41 Miles


Week Two

Monday – 50 Mins Moderate + 6 x 20s strides

Tuesday AM – 15 Min Warm Up > 8 Mins Tempo (2) 6 x 90 Seconds (90) > 15 Min Cool Down

Tuesday PM – 53.5 Min Easy Run

Wednesday – Rest Day

Thursday – 3 Min Warm Up > 10 Mins Tempo (2) 5x[2 Mins (90) 2 x 45 Seconds (60)] 5×30 Seconds (60) > 3 Min Cool Down (warm up & cool down cut short due to oversleeping)

Friday – 30 Mins Easy (meant to be 50 mins but overslept again)

Saturday – 75 Mins Moderate

Sunday – Rest Day

Weekly Total – 49.39 Miles


Week Three

Monday – 50 Mins Moderate + 6 x 20s strides

Tuesday AM – 15 Min Warm Up > 6 Mins (2) 5x[2 Mins (75)] 5x[45 Seconds (30)] > 15 Min Cool Down

Tuesday PM – 1 Hour Easy Run

Wednesday – Rest Day

Thursday – 15 Min Warm Up > 6 Mins (90) 2x[3 Mins (90) 4×90 Seconds (75)] 6×30 Seconds (60) > 15 Min Cool Down

Friday – 50 Mins Easy

Saturday – 80 Mins Moderate (77 Mins As I Had To Cut It Short – Only 3 Minutes Though)

Sunday – Rest Day

Weekly Total – 55.94 Miles


Week Four

Monday – 30 Mins Easy + 5 x 30s strides

Tuesday AM – 15 Min Warm Up > Rose Inn 4 Mile Race (21:54) > 15 Min Cool Down

Wednesday – Rest Day

Thursday – 15 Min Warm Up > 10 Mins (2) 10×75 Seconds (60) 4×30 Seconds (60) > 15 Min Cool Down

Friday – 50 Mins Easy

Saturday – 80 Mins Moderate + 4 x 20 Second Strides

Sunday – Rest Day

Weekly Total – 42.19 Miles


Week Five

Monday – 50 Mins Moderate + 6 x 20s strides

Tuesday AM – 15 Min Warm Up > 7 Mins (6) 2x[2.5 Mins (3) 3×75 Seconds (60)] (3 Mins Between Sets) > 10 Min Cool Down

Tuesday PM – 1 Hour Easy Run

Wednesday – Rest Day

Thursday – 15 Min Warm Up > 5×3 Mins (90) 6×90 Seconds (60) 6×30 Seconds (60) > 10 Min Cool Down

Friday – Rest Day (Missed A Run)

Saturday – 20 Mins Steady (2) > 6×20 Second Strides (60) > 8 Min Tempo (90) > 5×75 Seconds (60) > 5 Min Tempo > 30mins steady

Sunday – Rest Day

Weekly Total – 49.20 Miles


Week Six

Monday – 75 Mins Easy + 4 x 20s strides

Tuesday AM – 15 Min Warm Up > 6 Mins (2) 3x[3 Mins (90) 2 Mins (90) 1 Min (1)] 4x[45 Seconds (30) 30 Seconds (30)] > 15 Min Cool Down

Tuesday PM – 1 Hour Easy Run

Wednesday – Rest Day

Thursday – 15 Min Warm Up > 4 x [3.5 Mins (45) 30 Seconds (2)] > 15 Min Cool Down

Friday – 50 Mins Easy

Saturday – Rest Day

Sunday – 30 Mins Easy + 6 x 20 Second Strides

Weekly Total – 47.94


Week Seven

Monday – 10 Min Warm Up > Frampton 10k > 10 Min Cool Down

Tuesday – 50 Mins Easy

Wednesday – 60 Mins Moderate

Thursday – Rest Day

Friday – Moderate 50 Mins

Saturday – 15 Mins Warm Up > 6 Mins (3) 6x[90 Seconds (90) 45 Seconds (60)]

Sunday – Rest Day

Weekly Total – 41.97


Week Eight

Monday – 40 Mins Moderate

Tuesday AM – 15 Min Warm Up > 2 x 5 Mins (90) 2 x 4 Mins (90) 2 x 3 Mins (90) 2 x 2 Mins (90) > 15 Min Cool Down

Tuesday PM – 50 Mins Easy Run

Wednesday – Rest Day

Thursday – 20 Mins Moderate (2) > 6 x 20s strides (60) > 10 Min Tempo (90) > 2 x 5 Mins (90) > 2 x 3 Mins (90) > 30 Mins Moderate (90 Mins total)

Friday – 50 Mins Easy

Saturday – 15 Min Warm Up > 6 Mins (3) 800m (3) [600m (60) 200m] (3) [500m (60) 300m] (3) [400m (60) 400m] (3) 4x200m (90) > 15 Min Cool Down

Sunday – Rest Day

Weekly Total – 53.43


Week Nine

Monday – 40 Mins Easy

Tuesday – 20 Mins Easy > 6 x 20 Sec Strides > 10 Mins Moderate

Wednesday – 15 Min Warm Up > Bristol Track Club 5k > 2 x 2 mins (90) 2 x 1 mins (75) 2 x 30 seconds (60) > 15 Min Cool Down

Thursday – Rest Day

Friday – 15 Min Warm Up > 10 Mins (2) > 3 x 3 mins (90) > 10 Min Cool Down (cut workout short due to back back)

Saturday – 90 Mins Moderate

Sunday – Rest Day

Weekly Total – 40.47


Week Ten

Monday – 50 Mins Moderate + 6 x 20 Second Strides

Tuesday – 15 Min Warm Up > 4 x 3 Mins (75) 4 x 90 Seconds (90) > 15 Min Cool Down

Wednesday – 40 Min Progression (7:49 > 6:21)

Thursday – Rest Day

Friday – 30 Mins Easy + 6 x 20 Sec Strides

Saturday – MAGOR 10k

Sunday – Rest Day

Weekly Total

Newport Marathon Training 2023

Week 1

Monday – 45 Mins Easy

Tuesday AM – MLR 75 Mins Steady

Tuesday PM – 45 Mins Easy

Wednesday – 15 Mins Warm Up > 2x[5 mins(3) 2x3mins (90) 3x1min (60)], (3 mins rest) 4×30 seconds (60) > 15 Mins Cool Down

Thursday – Rest Day

Friday – 50 Mins Easy

Saturday – 2 Hour Steady Long Run

Sunday – Rest

Week 2

Monday – 45 Mins Easy

Tuesday AM – MLR 80 Mins Steady

Tuesday PM – 45 Mins Easy

Wednesday – 15 Mins Warm Up > 10x 3 mins OFF / 3 mins ON (over and under tempo) > 15 Mins Cool Down

Thursday – Rest Day

Friday – 50 Mins Easy

Saturday – 60 Mins Steady > 5 x 3 mins @ tempo effort w/ 3 mins float > 30 mins steady (2 hours total)

Sunday – Rest

Week 3

Monday – 45 Mins Easy

Tuesday AM – MLR 90 Mins Steady

Tuesday PM – 45 Mins Easy

Wednesday – 15 Mins Warm Up > 2x[5 mins (90) 4×90 seconds (60)] + 5 mins (90), 4×30 seconds (90) > 15 Mins Cool Down

Thursday – Rest Day

Friday – 60 Mins Steady (light steady effort)

Saturday – 2 Hours Steady > 30 Mins @ MP ( 2 hours 30 mins total)

Sunday – Rest

Week 4 – DOWN WEEK

Monday – 45 Mins Easy

Tuesday AM – MLR 75 Mins Steady

Tuesday PM – 55 Mins Easy

Wednesday – 15 Mins Warm Up > 10x 4 mins OFF / 2 mins ON (over and under tempo) > 15 Mins Cool Down

Thursday – Rest Day

Friday – 15 Mins Warm Up > 6 mins @ CV Pace (3 mins) 3x(2.5 mins (90) 2×75 seconds (60) 2×30 seconds (45)) > 15 Mins Cool Down

Saturday – 1 Hour 45 Mins Steady w/ 4 x 100m Strides

Sunday – Rest

Week 5

Monday – 45 Mins Easy

Tuesday AM – MLR 90 Mins Steady

Tuesday PM – 45 Mins Easy

Wednesday – 15 Mins Warm Up > 3 x [4 mins (90) 2 x 2 mins (75)] 5 x [45 seconds (45) 30 seconds (45)] > 15 Mins Cool Down

Thursday – Rest Day

Friday – 75 Mins Steady (relaxed)

Saturday – 3 Miles Easy > 16 Miles @ MP > 2 Miles Easy

Sunday – Rest

Week 6

Monday – 45 Mins Easy

Tuesday AM – MLR 90 Mins Steady

Tuesday PM – 45 Mins Easy

Wednesday – 15 Mins Warm Up > 5x [4 mins steady – 7 mins hard] > 15 Mins Cool Down

Thursday – Rest Day (meant be be 45 mins easy but was in London)

Friday – Rest Day (still in London)

Saturday – 90 Mins Easy w/ 4 x 20 Second Strides

Sunday – Bourton 10k – 33:00 7th Place

Week 7

Monday – 45 Mins Easy

Tuesday AM – MLR 90 Mins Steady (I only did 80 mins)

Tuesday PM – 45 Mins Easy

Wednesday – Rest Day

Thursday – 15 Mins Warm Up > 6 mins (90) 4 mins (90) 6 mins (90) 2 x 2 mins (90) 6 mins (90 ) 4 x 1 min (90) > 15 Mins Cool Down

Friday – 45 Mins Easy

Saturday – 75 Mins Steady > 6 x 3 mins @ tempo effort w/ 3 mins float > 34 mins steady (2 hours 25 mins total)

Sunday – Rest Day

Week 8 – DOWN WEEK

Monday – 45 Mins Easy

Tuesday AM – MLR 80 Mins Steady

Tuesday PM – 45 Mins Easy

Wednesday – 15 Mins Warm Up > 3 x 5 Mins (90) 3 Mins (90) 2 Mins (90) > 15 Mins Cool Down

Thursday – Rest Day

Friday – 50 Mins Easy

Saturday – 10 Mins Easy > 40mins @ MP (3), 20mins @ HMP (3), 2×6 @ 10K Pace (3) 4mins ALL OUT

Sunday – Rest Day

Week 9

Monday – Intention was 45 Mins Easy but had a rest day instead

Tuesday AM – MLR 90 Mins Steady

Tuesday PM – 45 Mins Easy

Wednesday – 15 Mins Warm Up > 10 mins (90) > 2 x 5 mins (75) > 4 x 75 (60) // 4 x (45 (60) 30 (45)) > 15 Mins Cool Down

Thursday – Rest Day

Friday – 75 Mins Steady

Saturday – FISION 20 MILE RACE – 1:59:48

Sunday – Rest Day

Week 10

Monday – 45 Mins Easy

Tuesday AM – MLR 90 Mins Steady

Tuesday PM – 45 Mins Easy

Wednesday – 15 Mins Warm Up > 2 x 5 mins (90) 5 x 2 mins (75) 5 x 1 min (60) > 2 x (3 mins (60) 45 seconds (30)) > 15 Mins Cool Down

Thursday – Rest Day

Friday – 75 Mins Steady

Saturday – 2 miles WU > 8k (1k) 7k (1k) 5k (1k) 3k (1k) 2k (1k) 1k (1k) > 2 miles CD

Sunday – Rest Day

Week 11

Monday – 45 Mins Easy

Tuesday AM – MLR 90 Mins Steady

Tuesday PM – 45 Mins Easy

Wednesday – 15 Mins Warm Up > 2 x 7 mins (90) 4 mins (90) (2 x 2 mins(60)) > 15 Mins Cool Down

Thursday – Rest Day

Friday – 75 Mins Steady

Saturday – 80 mins steady > 8 x 3 mins ON 3 mins OFF > 30 mins steady

Sunday – Rest Day

Week 12

Monday – 45 Mins Easy

Tuesday AM – MLR 80 Mins Steady

Tuesday PM – 45 Mins Easy

Wednesday – 15 Mins Warm Up > 4 x (4 mins(90) 2 mins(90)) > 15 Mins Cool Down

Thursday – Rest Day

Friday – 50 mins steady > 25 mins @ MP > 15 mins steady

Saturday – Rest Day

Sunday – Rest Day

NOTE – This week was meant to have a 70 minute steady run friday then long run saturday but I picked up a glute/groin niggle this weekend so skipped the Friday steady, moved the long run to Friday and rested for the weekend.

Week 13

Monday – 45 Mins Easy

Tuesday AM – MLR 60 Mins Steady

Tuesday PM – 40 Mins Easy

Wednesday – 15 Mins Warm Up > 4 x 1 mile @ MP (90) > 15 Mins Cool Down

Thursday – 45 Mins Easy

Friday – Rest Day

Saturday – 30 Mins Easy

Sunday – Newport Marathon

Winter 10k Training With Will Bryan

Week 1

Monday – 15 minute warm up > drills & strides > 3 x 1k w/ 2 mins rest > 4 mins rest > 6 x 300m w/60 seconds rest > 15 Minute Cool Down

Tuesday – 45 minutes easy

Wednesday AM – 15 minute warm up > drills & strides > 8 mins (90 seconds) > 2 x 6 mins (90 seconds) > 4 x 30 seconds (90 seconds) > 15 minute cool down

Wednesday PM – 45 minutes easy

Thursday – Rest Day

Friday – 40 minutes moderate with 4 x 20 second strides

Saturday – 1.5 mile warm up > XC Race (10k) > 1.5 mile cool down

Sunday – Rest Day

Weekly Mileage Total – 43.48 miles

Week 2

Monday – 15 minute warm up > drills & strides > 1 mile, 3 mins rest
4 x (300,200,200 all with 90 seconds rest), 2 mins rest (should of been 3 but ran out of time), 1k
> 15 minute cool down

Tuesday – 40 minutes easy

Wednesday – 45 minutes easy with 4 x 20 second strides

Thursday AM – 15 minute warm up > drills & strides > 8 x 3 minutes (90 seconds recovery) > 4 x 30 seconds (90 seconds recovery) > 15 minute cool down

Thursday PM – 40 minutes easy

Friday – rest day

Saturday20 mins moderate > 3 x 5 mins tempo (60 seconds jog) > 20 mins moderate > 4 x 20 second strides

Weekly Mileage Total – 43.73 miles

Week 3

Monday – 15 minute warm up > drills & strides > 2k tempo 10 x 200m w/60 seconds jog 1k 5 x 200m w/ 90 seconds jog > 15 minute cool down

Tuesday – 45 minutes easy

Wednesday AM – 15 minute warm up > drills & strides > 2 x (5 mins (90) > 3 mins (90) > 2 mins (60) > 1 min (60)) > 4 x 30 seconds (60) > 15 minute cool down

Wednesday PM – 45 minutes easy

Thursday – Rest day

Friday – 30 minutes moderate

Saturday – 20 minutes easy with 4 x 20 second strides

Sunday – Newent 9 Race – 33:25 – 3rd Place

Weekly Mileage Total – 46.32 miles

Week 4

Monday – 50 minutes easy

** Tuesday – 25mins steady -> 10 minutes (60), 6 minutes (60), 10 minutes (60) -> 30mins steady (2 mins) 4×20″ strides

DUE TO ILLNESS I DID NOT COMPLETE DID SO MISSED TUESDAYS RUN AND RESTED

Wednesday – 60 minute easy

** Thursday – 15 minute warm up > 1200m (3), 4x[600m (90) 2x300m (75)], 2x[200m (75)] >15 minute cool down

DITCHED THIS SESSION AND DID THE LONG RUN INSTEAD THAT WAS SCHEDULED FOR TUESDAY

Friday – Easy 40 minutes

Saturday – 15 minute warm up > 8mins @ 10k effort (90) 4mins @ 5k effort (90s) 7x[75s (60) 45s (60)] + 4x30s (45) >15 minute cool down

Sunday – Rest

Weekly Mileage Total – 45.08 miles

Week 5

Monday – 15 minutes warm up > 2K (3 mins) > 2x[800m (90) 3x400m (75)], (90) > 6x200m (60″) > 15 minutes cool down

Tuesday – Easy 50 minutes

Wednesday – 5 minutes warm up (should of been 15) > 4 x 6 minutes @ just above goal race pace (90) > 4 x 30 seconds (60) > 5 minutes cool down ( should of been 15 )

Thursday – Rest Day

Friday – Moderate 60 minutes + 4 ATP hills ( 8 seconds all out (90))

Saturday – 30mins moderate > 3 x 10 minutes tempo (60) > 30 mins moderate (2 minute jog) 4 x 20s strides (40)

Sunday – Rest Day

Weekly Mileage Total – 53.80 miles

Week 6

Monday – 15 minutes warm up > 16 x 400m (60) > 15 minutes cool down

Tuesday – Easy 50 minutes

Wednesday AM – Easy 45 minutes

Wednesday PM – 10 minutes Warm Up > 5mins, 2x4mins, 2x3mins, 4x2mins, 5x1min All Off 90s > 10 minutes cool down

Thursday – Rest Day

Friday – Moderate 45 minutes + 4 x ATP hills

Saturday 30mins steady > 15min Tempo (90) 4x60s (60) 10min Tempo (90) > 30 mins steady rest (2) 4x20s strides

Sunday – Rest Day

Weekly Mileage Total – 53.38 miles

Week 7

Monday – 12 minutes warm up > 2x[2K (90) 4x400m (60s)] (90 between sets), 4x200m (45) > 12 minutes cool down

Tuesday – Easy 50 minutes

Wednesday – 12 minutes warm up > 5 mins (90), 4×60 seconds (75), 4×2 minutes (90), 4×60 seconds (75), (3) 5 mins > 12 minutes cool down

Thursday – Rest Day

Friday – SICK

Saturday – Rest Day

Sunday – ???

Weekly Mileage Total – 26.44 miles

Week 8

Monday – 10 minutes warm up > 2K (90), 2x[800m(90) 4x600m 75) 300m(60)] > 10 minutes cool down

Tuesday – 50 minutes easy

Wednesday – 15 minutes warm up > 5 x 6 minutes (90) > 4 x 30 (60) > 15 minutes cool down ( I did 5 minutes as I ran out of time!!)

Thursday – Rest Day

Friday – 30mins steady > 15min Tempo (60) 10min Tempo (60) > 30 mins steady rest (2 mins) 4x20s strides (40)

Saturday – Rest Day

Sunday – Rest Day

Weekly Mileage Total – 39.21 miles

Week 9

Monday – Rest

Tuesday – Easy 50 Minutes

Wednesday – Hereford 10k

** DITCHED THIS AS GLUTE HAS A NIGGLE – DID 50 MINUTES EASY ON THE TREADMILL INSTEAD **

Thursday – Rest Day

Friday – 60 minutes moderate + 4 ATP hills

** DITCHED THIS DUE TO GLUTE STILL BAD – DID 50 MINUTES ON THE TRAILS EASY INSTEAD **

Saturday – 50 Minutes Easy

** MEANT TO BE A SESSION BUT AGAIN, JUST LETTING THE GLUTE SETTLE DOWN **

Weekly Mileage Total – 26.63 miles

Week 10

Monday – 45 Minutes Easy

Tuesday – 50 Minutes Easy

Wednesday AM – 60 Minutes Easy

Wednesday PM – 40 Minutes Moderate

Thursday – Rest Day

Friday – 60 Minutes Easy

Saturday – 15 minutes warm up > 4 x 6 minutes (60) > 4 x 30 seconds (60) > 15 minutes cool down

Sunday – Rest Day

Weekly Mileage – 44.30 miles

Week 11

Monday – 50 minutes easy

Tuesday – Moderate 60 minutes (should of been 70 but ran out of time)

Wednesday – 15 minutes warm up > 3 x 5 mins (90) > 2 x 90 (60) > 2 x 60 (60) > 15 minutes cool down

Thursday – Rest Day

Friday – Rest Day (should of been 50 minutes easy)

Saturday – 30 minutes easy w/ 4 x strides after 20 minutes

Sunday – Lliswerry 8 Race