Weekly Training Sessions

more detailed training schedules for reps/tempo

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.

  

                    

Oxford University

WEEK 8

25/11/12

(If 2 sessions try for 6 hours apart)

WEEK 9 (2nd Option)

2/12/12

 

WEEK 8

25/11/12

(If 2 sessions try for 6 hours apart)

WEEK 9 (2nd Option)

2/12/12

 

 

SUNDAY

 

 

Long easy run up to 60 mins

 

Long easy run

Up to 1 hr

 

Long easy run

Up to 1 hr

 

Long easy run

Up to 1 hr

 

MONDAY

 

a.m.        30 min easy run

 

p.m.           Circuits

a.m. 30 min easy run

 

p.m. Circuits

 

 

 

TUESDAY

 

 

3 or 4 x 4 mins at tempo (2 min)

+ strides

 

3 x 4 mins at tempo (2 min) + strides

 

 

 

 

WEDNESDAY

 

 

30 min easy run

 

 

30 min easy run

 

 

 

THURSDAY

 

Blues – 30 min easy run

 

Or if not racing 5 x 3 mins (1 min) 6 mins tempo (2 min jog) + 4 x 30 secs hard

 

Blues - 20 min easy run

 

Or if not racing 5 x 3 mins (1 min) 6 mins tempo (2 min jog) + 4 x 30 secs hard

 

 

 

FRIDAY

REST

REST

 

 

 

SATURDAY

 

Blues Race

 

Or 10 min easy/10 min steady/20 min tempo

 

Blues Race

 

Or 10 min easy/10 min steady/10 min tempo

 

 

 

 

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