Advanced
If you are an experienced runner looking to improve your speed then this is the program for you. Not for the feint of hearted.
Schedule
Week 1
3 miles
5 x 400m
1-2 mile warm up. Faster than 5k pace. Jog interval distance between reps.
Alternatively, go for an easy run.
30 min
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to faster than 10k pace, maintaining peak speed for 3-6 minutes.
4 miles
Faster than conversational pace.
60 min
Week 2
3 miles
8 x 200m
1-2 mile warm up. Faster than 5k pace. Jog interval distance between reps.
Alternatively, go for an easy run.
30 min
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to faster than 10k pace, maintaining peak speed for 3-6 minutes.
4 miles
Faster than conversational pace.
65 min
Week 3
3 miles
6 x 400m
1-2 mile warm up. Faster than 5k pace. Jog interval distance between reps.
Alternatively, go for an easy run.
35 min
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to faster than 10k pace, maintaining peak speed for 3-6 minutes.
5 miles
Faster than conversational pace.
70 min
Week 4
3 miles
9 x 200m
1-2 mile warm up. Faster than 5k pace. Jog interval distance between reps.
Alternatively, go for an easy run.
35 min
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to faster than 10k pace, maintaining peak speed for 3-6 minutes.
Alternatively, go for an easy run.
Race
Week 5
3 miles
7 x 400m
1-2 mile warm up. Faster than 5k pace. Jog interval distance between reps.
Alternatively, go for an easy run.
40 min
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to faster than 10k pace, maintaining peak speed for 3-6 minutes.
5 miles
Faster than conversational pace.
75 min
Week 6
3 miles
10 x 200m
1-2 mile warm up. Faster than 5k pace. Jog interval distance between reps.
Alternatively, go for an easy run.
40 min
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to faster than 10k pace, maintaining peak speed for 3-6 minutes.
5 miles
Faster than conversational pace.
85 min
Week 7
3 miles
8 x 400m
1-2 mile warm up. Faster than 5k pace. Jog interval distance between reps.
Alternatively, go for an easy run.
45 min
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to faster than 10k pace, maintaining peak speed for 3-6 minutes.
6 miles
Faster than conversational pace.
90 min
Week 8
2 miles
6 x 200m
1-2 mile warm up. Faster than 5k pace. Jog interval distance between reps.
30 min
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to faster than 10k pace, maintaining peak speed for 3-6 minutes.
Alternatively, go for an easy run.
Race