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