HM training programme: advanced

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
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

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