| Week
1 |
|
|
| Session
1 |
3
mile easy (~28-30mins) |
**Running
Club Support: |
| Session
2 |
4
mile with a few (5-8 fast strides) (~36-40mins)** |
Friday,
Sept 23rd (Friday after the Fun Run) |
| Session
3 |
3
mile steady (~25-28mins) |
|
| |
|
|
| Week
2 |
|
|
| Session
1 |
3
mile steady (~25-28mins) |
**R/C
Support: |
| Session
2 |
5
mile easy with faster 2min stretches in middle (~45mins)** |
Monday
Sept 26th |
| Session
3 |
4
mile easy (~36-40mins) |
|
| |
|
|
| Week
3 |
|
|
| Session
1 |
4
mile steady (~36mins) |
**R/C
Support: |
| Session
2 |
4
mile easy with a hilly route (~36-40mins)** |
Monday
Oct 3rd |
| Session
3 |
5
mile easy (~45-50mins) |
|
| |
|
|
| Week
4 |
|
|
| Session
1 |
5
mile steady (~45mins) |
**R/C
Support: |
| Session
2 |
4
mile eeasy with 5 x 2 min fast bursts (~36mins)** |
Monday
Oct 10th |
| Session
3 |
6
mile easy (~55-60mins) |
|
| |
|
|
| Week
5 |
|
|
| Session
1 |
1
mile warm up, 6 x
90secs fast with 6 x 90 sec jog recoveries, 1 mile cool down(~40min)** |
**R/C
Support: |
| Session
2 |
4
mile steady (~36-40
mins) |
Monday
Oct 17th |
| Session
3 |
7
mile easy (~1hr 10 mins) |
|
| |
|
|
| Week
6 |
|
|
| Session
1 |
4
mile steady (~34-38mins) |
**R/C
Support: |
| Session
2 |
5
mile easy (~45-50mins) |
Monday
Oct 24th |
| Session
3 |
6
mile or 10km race (~54-60mins)** |
|