0

LSD 6:20-6:40
Easy run 5:50-6:10
Tempo 4:40-4:50
faster 4:25-4:30

Sub--45
Week 1 Worksout km average pace

### Monday 35 min run

Tuesday 1 min jog, 2 min faster x 12

###
### Wednesday 35 min run

Thursday
Rest
###
Friday 30 min, last 10 min at
### tempo
Saturday
35 min run
###
### Sunday 65 min run

0.00
Week 2 Sub--45
### Monday 40 min run

Tuesday 45 min, last 15 min at

### tempo

### Wednesday 35 min run

Thursday Alternating 1 min faster

than tempo and 1 min at a slower
pace x 15
###
### Friday Rest

Saturday
40 min run
6/1/2019
6/2/2019 Sunday 75 min run

Week 3 Sub--45
Monday 40 min run

Tuesday 10 min easy, 15 min

tempo, 10 min easy

Wednesday 45 min run

Thursday 5 min easy, 5 min Tempo

x3

Friday Rest

Saturday Track session - 4 x 1 mile at 10k

pace off 2 min
(even pace)

Sunday 80 min run

Week 4 Sub--45
Monday 45 min run
 Tuesday Alternating 1 min faster than
tempo and 1 at a slower pace x
15

Wednesday 45 min run

Thursday 6 min tempo, 2 min jog 4 min

tempo x 3

Friday Rest

Saturday 7.5 min tempo, 12 x 1 min

hills 7.5 min tempo
Sunday 75 min run – last 15 min at tempo
 Sub--38

45 min run
3 min, 2 min, 1 min off
90 second recovery x 3
60 min run
45 min run, last 15 min
at tempo

Rest

Morning – 7.5 min tempo, 12 x 1

min hills
7.5 min tempo
75 min run

Sub--38
45 min run
5 min easy, 5 min Tempo
x3
60 min run
6 min tempo, 2 min jog 4 min
tempo x 3

Rest
Morning – flat glass, alternating 1 min
faster than tempo and 1 min at a
slower pace x 15

90 min run

Sub--38
45 min run
6 min tempo, 6 x 3 min faster than
tempo, 6 min tempo all off 90 sec
recovery
60 min run
Hill Session – find a 2 min hill x 12

Rest
Track session - 4 x 1 mile at 10k pace
off 2 min
(even pace)
90 min run

Sub--38
45 min run
 6 min tempo, 3 x 3 min off
90 sec, 3 x 2 min off 90
sec, 3 x 1 min off 1 min, 6 min
Tempo

60 min run
Hill Session – find a 1 min hill x 15

Rest
15 min run, 10 min tempo,
15 min run
90 min run – last 15 min at tempo
Week 5 Comple Sub--1 Sub--45 Sub--38
te HR
Monday Rest Rest 50 min run Morn
ing –
30
min
run,
Even
ing –
30
Tuesday 10 min jog, 7.5 4x1 5 min
12 x 1 min min mile tempo,
faster off 90 easy, off 2 10 x 2
sec jog, 10 7.5 min min
min jog min reco off 90
Tem very sec, 5
po x at min
2 10k Tempo
pace
Wednesd Rest Rest 45 min run 45 min run

ay
Thursda 5 min 5 min
tempo, 4 tempo, 3
y min min
recovery 5 x recovery, 10
1 min off 90, x 1 min off 1
3 min min
35 min run 35 min run recovery, 5 recovery
x 45 sec
off 1 min

Friday Rest Rest Rest Rest

Saturday 5k Race 5k Race 5k Race 5k Race

(Park Run) (Park Run) (Park Run) (Park Run)

Sunday 50 min jog 60 min run 75 min run 90 min

Week 6 Comple Sub--1 Sub--45 Sub--38
te HR
Monday Rest Rest 50 min run Morn
ing –
30
min
run,
Even
ing –
30
Tuesday 15 jog, 8 x 2 7.5 min 3x4 7.5 Tempo,
min faster tempo, 3 min, 3 x 3 min, 2
off min jog 5 3 min, 3 min, 1 min
90 sec jog, min tempo x x2 off 90 x3,
15 min jog 2 min, 3 x 7.5 Tempo
1 min all
off 90
second
recovery

Wednesd Rest Rest 45 min run 60 min run

ay
Thursda 10 min run, 5 min
15 min tempo, 3
y tempo, min
10 min run recovery
, (Hills) 6
x 1 min,
35 min run 45 min run 6 x 45
sec, 6 x
30, jog
down
recovery

Friday Rest Rest Rest Rest

Saturday 10 min
easy, 5
10 7.5 min
min tempo 3 min
tempo, 5 easy, recovery
min run, 15 (Hills) 12 x 1
5 min min min, 45 min run
tempo, temp 7.5 min
10 min o, 10 tempo.
easy min
easy
Sunday 90 min
middle
20 min
at
tempo
(e.g. 35
60 min jog 70 min run 90 min run min run,
20 min
Tempo,
35 min
run)

Week 7 Comple Sub--1 Sub--45 Sub--38

te HR
Monday Rest Rest 50 min run Morn
ing –
30
min
run,
Even
ing –
30
Tuesday 5 min easy, 6 min 5 min 6 min
5 min tempo, 2 tempo, 10 x tempo, 3 x
Tempo min jog 2 min 4min off 90
x3 4 min off 90 sec, 5 jog 2 x 2min
tempo x min tempo off 1 min
3 jog 5 x 30
sec off 1
min jog

Wednesd Rest Rest 45 min run 60 min run

ay
Thursda 5 min Hill
tempo, 3 Session
y min – find a
recovery, 2 min hill
(Hills) 6 x 1 –6x2
min, min, 6 x
40 min run 40 min run 6 x 45 sec, 1min
6 x 30, jog
down
recovery

Friday Rest Rest Rest Rest

Saturday 12 x 1 min 4 x 1 15 min run, 10 min run,
hills mile 15 min 25 min
off 2 tempo, tempo,
min 15 min run 10 min run
reco
very
at
10k
Sunday 50 min jog 60 min run 80 min run 90 min run

Week 8 Complete
Monday Sub- -1 HR
Rest Rest Sub-
45 min run -45

Tuesday 1 min fast, 1 3 min, 2 6 x 3 min off 6 x 3 min off

min slow x min, 1 min x 90 sec 90 seconds
12 3 off recovery
90 sec
recovery

Wednesd Rest Rest 45 min run

ay
Thursda 30 min run 30 min run 35 min run

y
Friday Rest Rest Rest Rest

Saturday 20 min jog 20 min jog 30 min jog

Sunday Race Race Race Race