Week 1

Mon

3 m run

Tue

6 x hills

Wed

3 m run

Thu

40 min tempo, 20 min race pace

Fri

Rest

Sat

3 m run

Sun

90 min run

 

Week 2

Mon

3 m run

Tue

7 x 400 5-K pace

Wed

3 m run

Thu

45 min tempo, 25 min race pace

Fri

Rest

Sat

3 m race pace

Sun

90 min run

 

Week 3

Mon

3 m run

Tue

7 x hills

Wed

3 m run

Thu

30 min tempo, 20 min race pace

Fri

4 m run

Sat

Rest

Sun

5-K Race

 

Week 4

Mon

3 m run

Tue

8 x 400 5-K pace

Wed

3 m run

Thu

40 min tempo, 20 min race pace

Fri

Rest

Sat

3 m run

Sun

90 min run

 

Week 5

Mon

3 m run

Tue

8 x hills

Wed

3 m run

Thu

45 min tempo, 30 min race pace

Fri

Rest

Sat

3 m race pace

Sun

90 min run

 

Week 6

Mon

3 m run

Tue

8 x 400 5-K pace

Wed

3 m run

Thu

30 min tempo, 20 min race pace

Fri

4 m run

Sat

Rest

Sun

10-K Race

 

Week 7

Mon

3 m run

Tue

4 x 80010-K pace

Wed

3 m run

Thu

45 min tempo, 30 min race pace

Fri

Rest

Sat

4 m race pace

Sun

1:45 run

 

Week 8

Mon

3 m run

Tue

3 x 1600 race pace

Wed

3 m run

Thu

50 min tempo, 40 min race pace

Fri

Rest

Sat

4 m race pace

Sun

2:00 run

 

Week 9

Mon

3 m run

Tue

5 x 800 10-K pace

Wed

3 m run

Thu

30 min tempo, 15 min race pace

Fri

4 m run

Sat

Rest

Sun

15-K Race

 

Week 10

Mon

3 m run

Tue

4 x 1600 race pace

Wed

3 m run

Thu

55 min tempo, 40 min race pace

Fri

Rest

Sat

5 m race pace

Sun

1:45 run

 

Week 11

Mon

3 m run

Tue

6 x 800 10-K pace

Wed

3 m run

Thu

60 min tempo, 40 min race pace

Fri

Rest

Sat

3 m race pace

Sun

1:30 run

 

Week 12

Mon

3 m run

Tue

6 x 400 5-K pace

Wed

4 m run

Thu

3 m run

Fri

Rest

Sat

Rest

Sun

Half Marathon