Training Schedule
|
Week |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
1 |
S & S |
3 mls |
2 mls or cross |
3 mls plus strength |
Rest |
30 mins Cross |
4 mls |
|
2 |
S & S |
3mls |
2 mls or cross |
3 mls plus strength |
Rest |
30 mins Cross |
4 mls |
|
3 |
S & S |
3.5mls |
2 mls or cross |
3.5 mls plus strength |
Rest |
40 mins Cross |
5 mls |
|
4 |
S & S |
3.5mls |
2 mls or cross |
3.5 mls plus strength |
Rest |
40 mins Cross |
5 mls |
|
5 |
S & S |
4 mls |
2 mls or cross |
4 mls plus strength |
Rest |
40 mins Cross |
6 mls |
|
6 |
S & S |
4mls |
2 mls or cross |
4 mls plus strength |
Rest/Easy Run |
Rest |
5K race |
|
7 |
S & S |
4.5mls |
3 mls or cross |
4.5 mls plus strength |
Rest |
50 mins Cross |
7 ml |
|
8 |
S & S |
4.5mls |
3 mls or cross |
4.5 mls |
Rest |
50 mins Cross |
8 mls |
|
9 |
S & S |
5mls |
3 mls or cross |
5 mls plus strength |
Rest/easy run |
Rest |
10 k race |
|
10 |
S & S |
5mls |
3 mls or cross |
5 mls plus strength |
Rest |
60 mins Cross |
9 ml |
|
11 |
S & S |
5mls |
3 mls or cross |
5 mls plus strength |
Rest |
60 mins Cross |
10 ml |
|
12 |
S & S |
4mls |
3 mls or cross |
2 miles |
Rest |
Rest |
Half |
