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The following schedule will only work if you have been running 40+ miles
for 6 weeks or more and you have a 10k time not more than 5% greater than 40mins. i.e.
-42mins.
| Wk |
Date |
Mon |
Tues |
Wed |
Thur |
Frid |
Sat |
Sun |
total |
| 1 |
|
6 |
4fast |
8 |
4fast |
10 |
Rest |
6 T.T. |
38 |
| 2 |
|
6 |
4 fast |
10 |
5 M, 3 fast. |
12 |
Rest |
8 |
43 |
| 3 |
|
6 |
8, 1M W.U. 1M fast,
2*2M fast, 1M fast. 1M W.D. |
10 |
6M road/int. 1m.w.u.
1m. w.d. 4*1M fast |
12 |
Rest |
6T.T.or 10K |
47 |
| 4 |
|
5k |
10 |
8, 1M wu 2*3M. 1M wd |
12 |
6, 1M wu 4*1m fast. 1M
wd |
Rest |
6 T.T. |
50 |
| 5 |
|
6 |
8, 1M wu 3*2m fast. 1M wd |
8 |
8, 1M wu 6*1M fast.
1M wd |
15 |
Rest |
6 T.T.
or 10k |
50 |
| 6 |
|
6 |
8, as wk 5 |
8 |
8, as wk 5. |
12 |
Rest |
6 T.T. |
50 |
| 7 |
|
6 |
8, 1M wu. 4Mins fast
1Min slow for 6M. 1M wd. |
8 |
8, as wk 5. |
15 |
Rest |
6 T.T. |
50 |
| 8 |
|
6 |
8, as wk 7 |
8 |
24*200 45 sec pace |
6 easy |
rest |
1/2M |
50 |
| 9 |
|
6 easy |
8, as wk 7 |
8 |
24*200 |
15 |
Rest |
6 T.T. |
50 |
| 10 |
|
6 |
8, as wk 7 |
8 |
24*200 |
12 |
Rest |
10k |
50 |
| 11 |
|
6 |
8, as wk 7 |
8 |
24*200 |
15 |
Rest |
6 T.T. |
50 |
| 12 |
|
6 |
8, as wk 7 |
8 |
24*200 |
12 |
Rest |
10k |
50 |
| 13 |
|
6 |
4 fast |
10 |
16*200 |
10 |
Rest |
4 T.T. |
40 |
| 14 |
|
8easy |
4fast |
8 |
4easy |
Rest |
2easy |
10k |
32 |
track sessions i.e. 200m sessions should be 1M warm up then 24 or 16 * 200
at 45secs with 1:15mins 200m jog recovery then 1M warm down.
Any questions you have about this schedule please email me at castle.point@virgin.net
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