Based on NORTH LINCS HALF
Based on NORTH LINCS HALF
Schedule
Week 1
6.34 km
Alternatively, cross train.
Alternatively, cross train.
3.94 km
HIIT
Alternatively, cross train.
4 miles
3 miles
4 miles
6 miles
Week 2
4 miles
12 x 400m
1.5 mile warm up/down. 5k - 10k pace. 400m jog rest between reps.
Alternatively, cross train.
3 miles
1.5 mile warm up/down.
4 miles
4 miles
6 miles
Week 3
4 miles
8 x 600m
1.5 mile warm up/down. 5k - 10k pace. 400m jog rest between reps.
Alternatively, cross train.
3 miles
1.5 mile warm up/down.
5 miles
5 miles
7 miles
Week 4
5 miles
6 x 800m
1.5 mile warm up/down. 5k - 10k pace. 400m jog rest between reps.
Alternatively, cross train.
3 miles
1.5 mile warm up/down.
4 miles
6 miles
8 miles
Week 5
4 miles
5 x 1000m
1.5 mile warm up/down. 5k - 10k pace. 600m jog rest between reps.
Alternatively, cross train.
4 miles
1.5 mile warm up/down.
5 miles
6 miles
10 miles
Week 6
5 miles
4 x 1200m
1.5 mile warm up/down. 5k - 10k pace. 600m jog rest between reps.
Alternatively, cross train.
4 miles
1.5 mile warm up/down.
6 miles
6 miles
12 miles
Week 7
5 miles
3 x 1600m
1.5 mile warm up/down. 5k - 10k pace. 800m jog rest between reps.
Alternatively, cross train.
4 miles
1.5 mile warm up/down.
6 miles
5 miles
10 miles
Week 8
6 miles
5 x 1000m
1.5 mile warm up/down. 5k - 10k pace. 600m jog rest between reps.
Alternatively, cross train.
5 miles
1.5 mile warm up/down.
6 miles
6 miles
12 miles
Week 9
5 miles
6 x 800m
1.5 mile warm up/down. 5k - 10k pace. 400m jog rest between reps.
Alternatively, cross train.
5 miles
1.5 mile warm up/down.
6 miles
5 miles
10 miles
Week 10
7 miles
12 x 400m
1.5 mile warm up/down. 5k - 10k pace. 400m jog rest between reps.
Alternatively, cross train.
5 miles
1.5 mile warm up/down.
5 miles
6 miles
12 miles
Week 11
5 miles
6 x 1600m
1.5 mile warm up/down. 10k pace. 400m jog rest between reps.
Alternatively, cross train.
6 miles
1.5 mile warm up/down.
6 miles
5 miles
10 miles
Week 12
5 miles
4 x 2400m
1.5 mile warm up/down. 10k pace. 800m jog rest between reps.
Alternatively, cross train.
6 miles
1.5 mile warm up/down.
5 miles
6 miles
14 miles
Week 13
7 miles
3 x 3200m
1.5 mile warm up/down. 10k pace. 800m jog rest between reps.
Alternatively, cross train.
6 miles
1.5 mile warm up/down.
6 miles
5 miles
10 miles
Week 14
5 miles
2 x 4800m
1.5 mile warm up/down. 10k pace. 1 mile jog rest between reps.
Alternatively, cross train.
7 miles
1.5 mile warm up/down.
5 miles
6 miles
14 miles
Week 15
7 miles
3 x 3200m
1.5 mile warm up/down. 10k pace. 800m jog rest between reps.
Alternatively, cross train.
7 miles
1.5 mile warm up/down.
6 miles
5 miles
10 miles
Week 16
5 miles
4 x 2400m
1.5 mile warm up/down. 10k pace. 800m jog rest between reps.
Alternatively, cross train.
7 miles
1.5 mile warm up/down.
5 miles
6 miles
14 miles
Week 17
7 miles
6 x 1600m
1.5 mile warm up/down. 10k pace. 400m jog rest between reps.
Alternatively, cross train.
5 miles
1.5 mile warm up/down.
6 miles
5 miles
8 miles
Week 18
5 miles
5 miles
Alternatively, cross train.
6 miles
5 miles
4 miles
Shakeout
Race