Based on lowestoft park run
Based on lowestoft park run
Schedule
Week 1
3 miles
5 miles
Fartlek. Distance includes 1 mile warm up/down.
3 miles
5 miles
3 miles
5 miles
Week 2
4 miles
5 miles
Fartlek. Distance includes 1 mile warm up/down.
3 miles
5 miles
3 miles
5 miles
Week 3
3 miles
6 reps
200m hill. 5k pace.
3 miles
5 miles
3 miles
7 miles
Week 4
5 miles
5 x 400m
1-2 minutes rest between reps.
4 miles
5 miles
3 miles
6 miles
Week 5
5 miles
5 reps
400m hill. 5k pace.
4 miles
5 miles
3 miles
Race
Week 6
4 miles
5 x 800m
2 minutes rest between reps.
4 miles
5 miles
4 miles
8 miles
Week 7
5 miles
6 reps
200m hill. 5k pace.
4 miles
5 miles
4 miles
7 miles
Week 8
5 miles
6 x 800m
2 minutes rest between reps.
4 miles
5 miles
4 miles
8 miles
Week 9
5 miles
7 x 400m
1-2 minutes rest between reps.
4 miles
5 miles
4 miles
Race
Week 10
7 x 400m
1-2 minutes rest between reps.
3 miles
5 miles
5 x 400m
Fast. 5k pace - 10 seconds.
4 miles
6 miles
Week 11
5 reps
200m hill. 5k pace.
4 miles
5 miles
5 x 800m
2 minutes rest between reps.
4 miles
5 miles
Week 12
6 x 400m
1-2 minutes rest between reps.
5 miles
3 miles
4 miles
Race