So here’s the training plan devised for me by Maria McCambridge. I get the plan for the following week on a Sunday and it takes into account how I performed the previous week. (I’ll fill in the gaps asap)
|Week||Run 1||Run 2||Run 3||Run 4||Run 5|
|14||6 miles (HR 130-150) with 6 by 15 sec fast strides after.||Workout day 10mins (HR 130-150)
20 mins (HR 154-167)
10 mins with 1 min hard 1 min easy , 5 min jog at the end.
|30 min jog. 6 by 15 sec light strides after.||Race Day: Half-marathon||Easy 80 mins (HR 130-150)|
|13||Easy 4miles with 8 by 20 seconds fast strides after||Workout Day
10mins jog warm up and cool down with 4 by 15 sec strides before workout.
3 by 20 mins with 4min jog recovery after each 20min.
1st 20mins hr 151-162
2nd 20mins hr 162-172
3rd 20mins 172-182
|3 jog 25/30mins||Long run 18miles easy (hr 141-151)|
|12||6 miles easy Hr 141-151 with 10 by 20 second fast strides after. walk back recovery||Workout day 10mins jog warm up and cool down with 4 by 15 second strides to do before the workout
60 mins workout
10mins at Hr 151 -162, 5 mins at 162-172, 5mins 172-182, repeating this 20mins segment two more times. the goal is to get that real change of pace, working at 3 very different paces
|Long run 18miles easy hr 141-151||30min jog|
|4||4miles at E2 along the way do 6 by 15seconds fast pick ups, make sure there is a nice gap of running in between to bring your hr back to E2 if it goes over.||Workout is 10mins warm up and cool down. Find a nice hill, not too steep but long and gradual.
2 by 30 seconds, 2 by 1 min, 1 by 2 mins, 2 by 1min, 2 by 30 seconds. run the hill hard and do a slow jog back down the hill to where you started to start the next effort.
|5miles E1 recovery run||Long run is 8 miles easy.|
|3||4 miles easy with 6 by 10 sec sprints after. Walk back recovery after each effort||Workout : 10mins warm up and cool down with 2/3 strides after warm up, 70/80m .5mins, 90 sec rec jog, 4mins, 90 sec rec, 3mins, 90 sec rec, 2 mins, 90 sec rec, 1 min, 90 sec rec.||4miles easy||Long run 7miles easy|
|2||6 by 2 mins at threshold pace. 90 sec rec jog. 10 mins warm up and cool down.||4 miles easy||Race Sat 5 Miles||recovery 30-40 mins|
|1||3miles easy with 8 by 12 sec strides after your run with a walk back recovery||4miles easy||WORKOUT: 10min jog warm up and cool down
10 by 1 min hard 1min easy – 20mins in total. Do not worry too much about pace on the first workout, I just want you working hard for a minute, changing the pace from hard to easy.
|Long Run 6 miles|