Background
At least 12 weeks of 40-50 miles per week running which should include one relative speed session a week(fartlek/track) and one hill-running session where the ascents total 5k in distance per week.
Build up
(Beginning of March)
Day 1 - Run 10 miles, sub 70 mins.
Day 2 - Track – Stride 200m untimed with 100m fast jog recovery x 16.
Day 3 - 45mins run at 6mins.45secs/mile minus.
Day 4 - Stride 400m untimed with 200m-jog recovery x 8.
Day 5 - 30mins run at 5mins.30secs/mile.
Day 6 - Stride 800m untimed with 200m jog recovery x 4.
Day 7 - REST
Day 8 - Repeat Day 1.
Day 9 - Run up 20m fast and sprint 30m full out x 24 with slow walk back.
Day 10 - Run 6 miles accelerating (2 miles slow, 2 steady, 2 fast).
Day 11 - Stride hard 1200m and jog 600m x 3.
Day 12 - Run over hilly circuit for 45 mins.
Day 13 - Run hard 2k, jog 1k x 3.
Day 15 - REST.
Repeat above cycle.
APRIL - Out comes the stopwatch!
Day 1 - run 10 miles, sub 65 mins.
Day 2 - 10 x 400 aiming at 64secs, jog 400m after 1st 400,
300m after 2nd, 200m after 3rd, 100m after 4th and repeat the process.
Day 3 - Run 6 miles in 36 mins.
Day 4 - Run up 20m fast and sprint 40m full out x 10.
Day 5 - Run 8 miles in sub 50 mins.
Day 6 - 4 x 4 x 200 in 30 secs, jog 100 in 30 secs; rest 5mins before next set of 4 x 200.
Day 7 - REST
Day 8 - Repeat Day 1.
Day 9 - Run 1200m full out, rest 4mins, run 300m full out.
Rest 5 mins and repeat.
Day 10 - Run steady for 45 mins.
Day 11 - Run 3 x 2k as follows:- 1st lap 80 secs, 2nd lap 76 secs, 3rd lap 72 secs, 4th lap 68 secs, 5th lap 64 secs. Rest 5 mins after each effort. Each lap should be time signalled by whistle to assist pace judgement.
Day 12 - Run 30 mins briskly.
Day 13 - 1 x 600 full out, rest 3 mins, 1 x 200 full out, rest 5 mins and repeat.
Day 14 - REST
Repeat above cycle.
MAY – Introduction of five paces.
Day 1 - Run 3 x 2k 8 secs a lap slower than per 400m in your
best 1500m, jog 200m after each.
Day 2 - 35 mins steady run.
Day 3 - 10 x 400 in sub 64 secs with increasing rest as
follows: - 15 secs after 1st 400; 30 secs after 2nd 400; 45secs after 3rd 400; 60secs after 4th 400; repeat process.
Day 4 - 35 mins run.
Day 5 - 4 x 1k 4 secs a lap slower than per 400m in your best 1500m. Walk 200m recovery.
Day 6 - 35mins steady run.
Day 7 - REST
Day 8 - 2 x2 x 400 in sub 60secs with 1min rest. Take 5mins
rest after 1st set before repeating.
Day 9 - 35mins run
Day 10 - Run up 20m fast and sprint 50m full out. Walk back
recovery x 10.
Day 11 - 35 mins run.
Day 12 - Time trial 1200m in sub 3 mins 12 secs every 100m
time signaled by whistle. 5mins rest. 16 x 100m in 14 secs with 100m walk on around track.
Day 13 - 35 mins run.
Day 14 - REST
Repeat above cycle for the rest of the
season.
Racing procedurers
1st race 3k; 2nd race 800m, 3rd race 1500m. Before an 800m race – 1st race 1500m; 2nd race 400m; 3rd race 800m. Rest completely or reduce training by two-thirds 48 hours before
all-important races, i.e. 1500m and 800m.