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The Tempo Run (TR) is your faster run each week. Run it at a pace which is faster than you could sustain for a half
marathon. If youve done a 10k, think 85% - 90% of your 10k pace. Use the rst few minutes to build up to your target pace.
The tempo run is not meant to be comfortable - the talk test is a useful way to see if you are working hard enough: You
should be able to speak a few words, but not hold a conversaton. Aim to maintain the same pace for the entre run - it may
take a few sessions before youre able to adjust your pace and hit the right speed.
DURATION - 16 WEEKS
COMMENCING - 3rd november
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DURATION - 16 WEEKS
COMMENCING - 3rd november
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DURATION - 16 WEEKS
COMMENCING - 3rd november
PAGE 4/8
MON/TUE/WED WED/THU/FRI SAT/SUN
PAGE 5/8 LSR = Long Steady Run TR = TEMPO Run ER = Easy Run = TIME ON FEET
WARM UP 5mins brisk walk
SESSION
WARM DOWN
30mins
ER - 20mins
5mins brisk walk
WARM UP 5mins brisk walk
SESSION
WARM DOWN
30mins
ER - 20mins
5mins brisk walk
WARM UP 5mins brisk walk
SESSION
WARM DOWN
55mins
LSR - 3 miles or 45mins
(whichever is less)
5mins brisk walk
commencing 10/11/14
WARM UP 5mins brisk walk
SESSION
WARM DOWN
35mins
ER - 25mins
5mins brisk walk
WARM UP 5mins brisk walk
SESSION
WARM DOWN
35mins
ER - 25mins
5mins brisk walk
WARM UP 5mins brisk walk
SESSION
WARM DOWN
70mins
LSR - 4 miles or 60mins
(whichever is less)
5mins brisk walk
commencing 17/11/14
WARM UP 5mins brisk walk
SESSION
WARM DOWN
25mins
ER - 15mins
5mins brisk walk
WARM UP 5mins brisk walk
SESSION
WARM DOWN
25mins
ER - 15mins
5mins brisk walk
WARM UP 5mins brisk walk
SESSION
WARM DOWN
40mins
LSR - 2 miles or 30mins
(whichever is less)
5mins brisk walk
commencing 24/11/14
WARM UP 5mins brisk walk
SESSION
WARM DOWN
25mins
ER - 15mins
5mins brisk walk
WARM UP 5mins brisk walk
SESSION
WARM DOWN
25mins
ER - 15mins
5mins brisk walk
WARM UP 5mins brisk walk
SESSION
WARM DOWN
40mins
LSR - 2 miles or 30mins
(whichever is less)
5mins brisk walk
commencing 03/11/14
DURATION - 16 WEEKS
COMMENCING - 3rd november
MON/TUE/WED WED/THU/FRI SAT/SUN
PAGE 6/8 LSR = Long Steady Run TR = TEMPO Run ER = Easy Run = TIME ON FEET
WARM UP 5mins brisk walk
SESSION
WARM DOWN
35mins
ER - 25mins
5mins brisk walk
WARM UP 5mins brisk walk
SESSION
WARM DOWN
35mins
TR - 25mins
5mins brisk walk
WARM UP 5mins brisk walk
SESSION
WARM DOWN
100mins
LSR - 6 miles or 90mins
(whichever is less)
5mins brisk walk
commencing 08/12/14
WARM UP 5mins brisk walk
SESSION
WARM DOWN
40mins
ER - 30mins
5mins brisk walk
WARM UP 5mins brisk walk
SESSION
WARM DOWN
40mins
TR - 30mins
5mins brisk walk
WARM UP 5mins brisk walk
SESSION
WARM DOWN
115mins
LSR - 7 miles or 105mins
(whichever is less)
5mins brisk walk
commencing 15/12/14
WARM UP 5mins brisk walk
SESSION
WARM DOWN
25mins
ER - 15mins
5mins brisk walk
WARM UP 5mins brisk walk
SESSION
WARM DOWN
25mins
ER - 15mins
5mins brisk walk
WARM UP 5mins brisk walk
SESSION
WARM DOWN
55mins
LSR - 3 miles or 45mins
(whichever is less)
5mins brisk walk
commencing 22/12/14
WARM UP 5mins brisk walk
SESSION
WARM DOWN
30mins
ER - 20mins
5mins brisk walk
WARM UP 5mins brisk walk
SESSION
WARM DOWN
30mins
TR - 20mins
5mins brisk walk
WARM UP 5mins brisk walk
SESSION
WARM DOWN
85mins
LSR - 5 miles or 75mins
(whichever is less)
5mins brisk walk
commencing 01/12/14
DURATION - 16 WEEKS
COMMENCING - 3rd november
MON/TUE/WED WED/THU/FRI SAT/SUN
PAGE 7/8 LSR = Long Steady Run TR = TEMPO Run ER = Easy Run = TIME ON FEET
WARM UP 5mins brisk walk
SESSION
WARM DOWN
40mins
ER - 30mins
5mins brisk walk
WARM UP 5mins brisk walk
SESSION
WARM DOWN
40mins
TR - 30mins
5mins brisk walk
WARM UP 5mins brisk walk
SESSION
WARM DOWN
145mins
LSR - 9 miles or 135mins
(whichever is less)
5mins brisk walk
commencing 05/01/15
WARM UP 5mins brisk walk
SESSION
WARM DOWN
45mins
ER - 35mins
5mins brisk walk
WARM UP 5mins brisk walk
SESSION
WARM DOWN
45mins
TR - 35mins
5mins brisk walk
WARM UP 5mins brisk walk
SESSION
WARM DOWN
160mins
LSR - 10 miles or 150mins
(whichever is less)
5mins brisk walk
commencing 12/01/15
WARM UP 5mins brisk walk
SESSION
WARM DOWN
25mins
ER - 15mins
5mins brisk walk
WARM UP 5mins brisk walk
SESSION
WARM DOWN
25mins
ER - 15mins
5mins brisk walk
WARM UP 5mins brisk walk
SESSION
WARM DOWN
70mins
LSR - 4 miles or 60mins
(whichever is less)
5mins brisk walk
commencing 19/01/15
WARM UP 5mins brisk walk
SESSION
WARM DOWN
35mins
ER - 25mins
5mins brisk walk
WARM UP 5mins brisk walk
SESSION
WARM DOWN
35mins
TR - 25mins
5mins brisk walk
WARM UP 5mins brisk walk
SESSION
WARM DOWN
130mins
LSR - 8 miles or 120mins
(whichever is less)
5mins brisk walk
commencing 29/12/14
DURATION - 16 WEEKS
COMMENCING - 3rd november
MON/TUE/WED WED/THU/FRI SAT/SUN
PAGE 8/8 LSR = Long Steady Run TR = TEMPO Run ER = Easy Run = TIME ON FEET
WARM UP 5mins brisk walk
SESSION
WARM DOWN
45mins
ER - 35mins
5mins brisk walk
WARM UP 5mins brisk walk
SESSION
WARM DOWN
45mins
TR - 35mins
5mins brisk walk
WARM UP 5mins brisk walk
SESSION
WARM DOWN
130mins
LSR - 8 miles or 120mins
(whichever is less)
5mins brisk walk
commencing 02/02/15
WARM UP 5mins brisk walk
SESSION
WARM DOWN
35mins
ER - 25mins
5mins brisk walk
WARM UP 5mins brisk walk
SESSION
WARM DOWN
35mins
TR - 25mins
5mins brisk walk
WARM UP 5mins brisk walk
SESSION
WARM DOWN
85mins
LSR - 5 miles or 75mins
(whichever is less)
5mins brisk walk
commencing 09/02/15
WARM UP 5mins brisk walk
SESSION
WARM DOWN
25mins
ER - 15mins
5mins brisk walk
WARM UP 5mins brisk walk
SESSION
WARM DOWN
25mins
ER - 15mins
5mins brisk walk
commencing 16/02/15
WARM UP 5mins brisk walk
SESSION
WARM DOWN
40mins
ER - 30mins
5mins brisk walk
WARM UP 5mins brisk walk
SESSION
WARM DOWN
40mins
TR - 30mins
5mins brisk walk
WARM UP 5mins brisk walk
SESSION
WARM DOWN
175mins
LSR - 11 miles or 165mins
(whichever is less)
5mins brisk walk
commencing 26/01/15
DURATION - 16 WEEKS
COMMENCING - 3rd november