| Weeks |
Phase |
Miles |
|
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
| Base |
Base |
34 |
|
|
6 easy |
4 thresh |
6 easy |
|
6 easy |
12 slow |
| 12 |
Base E |
26 |
|
3 easy |
4 easy |
3 thresh |
4 easy |
|
4 easy |
8 slow |
| 11 |
Strength |
34 |
|
5 easy |
3 hills |
5 easy |
4 thresh |
|
5 easy |
12 slow |
| 10 |
Strength |
35 |
|
6 easy |
3 hills |
5 easy |
4 fartlek |
|
5 easy |
12 slow |
| 9 |
Strength |
37 |
|
6 easy |
4 hills |
5 easy |
4 thresh |
|
5 easy |
13 (race) |
| 8 |
Strength E |
28 |
|
6 easy |
2 hills |
5 easy |
3 fartlek |
|
5 easy |
7 slow |
| 7 |
Speed |
39 |
|
6 easy |
4 thresh |
7 easy |
3 interval |
|
5 easy |
14 slow |
| 6 |
Speed |
42 |
|
6 easy |
5 fartlek |
6 easy |
4 interval |
|
5 easy |
16 slow |
| 5 |
Speed |
44 |
|
6 easy |
4 thresh |
7 easy |
4 interval |
|
5 easy |
18 slow |
| 4 |
Speed E |
28 |
|
4 easy |
3 fartlek |
4 easy |
2 interval |
|
5 easy |
10 slow |
| 3 |
Peak |
44 |
|
7 easy |
3 fartlek |
7 easy |
4 interval |
|
5 easy |
18 slow |
| 2 |
Taper |
25 |
|
5 easy |
3 fartlek |
6 easy |
1 interval |
|
3 easy |
7 slow |
| 1 |
Race |
21 |
|
4 easy |
3 strides |
4 easy |
4 easy |
|
|
6 race |
|
|
|
|
|
|
|
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|
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|
|
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|
|
| Sample interval sessions: |
|
|
|
|
|
|
|
|
| Wk 7 |
3 sets of 4 x 400m at 800m pace; 150 secs recovery; 1 lap jog between sets |
|
| Wk 6 |
2 sets of 3 x 1000m at 3km pace; 120 secs recovery; 1 lap jog between sets |
|
| Wk 5 |
400m, 600m, 800m, 1200m, 1600m, 1200m, 800m, 600m, 400m (+5 secs/lap as +distance); 60 secs rec (90 after 4/5/6) |
| Wk 4 |
6 x 600m at 1500m pace; 120 secs recovery |
|
|
|
|
| Wk 3 |
4 x 1600m at 5km pace; 90 secs recovery. |
|
|
|
|
| Wk 2 |
10 x 200m at 400m pace; 180 secs recovery |
|
|
|
|