Training:- Sun:
Long run; Mon am: Circuits; Tues: Session; Wed am: Conditioning;
Thurs: Session; Fri:
Rest/Easy running; Sat: Fartlek Session.
With easy/steady runs am or pm each day according to mileage. Mileage should be reduced by 20% for this
track period.
Every
session should start with up to 10 mins easy running, drills and strides and
where possible should end with 6 x shorter strides of say 50m – and 10 mins
cool down. Rep times can be worked out by working towards the splits relevant to
your distance – see Pace Charts.
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Distance
|
800m training
|
1500m/3000m/steeple-chase training
|
5Km/10Km training
|
|
Sun
|
Long run – up to1 hr + strides
|
Long run – up to 1 hr + strides
|
Long run – up to 1 hr 30
|
|
Mon
|
am conditioning
pm 35 min easy run + strides
|
am conditioning
pm 35 min easy run + strides
|
am conditioning
pm 35 min easy run
|
|
Tues
|
400m (4 min jog) + 2 x 200m (200m jog) + 300m
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2 x (800m (800m jog) + 400 m (400m jog) + 2 x 200m (400m jog)
|
1500m (3 min) + 2 x 800m (90 secs) + 4 x 400 (90 secs)
|
|
Wed
|
am conditioning
pm 25 min easy run + strides
|
am conditioning
pm 25 min easy run + strides
|
am conditioning
pm 25 min easy run
|
|
Thurs
|
20 min easy run + strides
|
20 min easy run + strides
|
20 min easy run + strides
|
|
Fri
|
Rest or 20 min easy run
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Rest or 20 min easy run
|
Rest or 20 min easy run
|
|
Sat
|
15 min tempo run +6 x 1 min hills (jbr)or
Varsity
|
15 min tempo run + 6 x 1 min hills (jbr)
or
Varsity
|
Hills – 3 x (6 x 1 min) (jbr)
or
Varsity
|
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