A = Easy Intensity = Able to hold a full conversation
LT = Marathon Race Pace = Moderate Intensity = just able to hold a conversation
AT1 = ½ Marathon Race Pace = Hard Intensity = Only able to converse in short sentences
AT2 = 10km Race Pace = Very Hard Intensity = Only able to converse in single words
WEEK 1
SESSION 1 45-minute run @ LT
SESSION 2 45-minute run including 6 x (3minutes max effort (AT2+); 2 minutes (Recovery)
SESSION 3 Track: 1k (90s recovery), 2 x 800m (60s recovery), 4 x 400m (45s recovery), 8 x 200m (30s recovery) @ AT2
SESSION 4 Long Run: 60 min @ LT
WEEK 2
SESSION 1 Track: 5 x [400m, 2 x 200m 1 min recovery], 2 minutes between sets @ AT2
SESSION 2 45-minute run @ LT
SESSION 3 Tempo Run: 45 minutes including 20 minutes @ AT2+
SESSION 4 5km RACE – PARK RUN
WEEK 3
SESSION 1 Track/Road: 6 x 3 minutes max efforts with 2 minutes recovery between efforts
SESSION 2 Fartlek: 45 minutes including 15 x (1 minute hard; 1 minute easy)
SESSION 3 45-minute run @ LT
SESSION 4 Long Run: 75 min @ LT including 30 minutes @ AT1
WEEK 4
SESSION 1 Track: 20 x 400m (90 sec) off 2 minutes (running target: sub 1min 30s)
SESSION 2 45-minute run @ LT
SESSION 3 60-minute run @ LT including 5 x (2 minutes @ AT1, 1 minute easy); 5 minutes easy; 10 x (1 minutes @ AT1, 1 minute easy)
SESSION 4 Long Run:90 minutes @ LT
WEEK 5
SESSION 1 Tempo Run: 45 minutes including 20 minutes @ AT2+
SESSION 2 45-minute run @ LT
SESSION 3 Fartlek: 45 minutes including 5 x (1 minute hard; 1 minute easy)
SESSION 4 RACE or Time Trial: Select a known course of c.10km – race as fast as possible and note down time (10 minutes warm-up including 4 x 30s efforts; 10 minutes cool-down)
WEEK 6
SESSION 1 45-minute run @ LT
SESSION 2 45-minute run @ LT
SESSION 3 Track: 1k (90s recovery), 2 x 800m (60s recovery), 4 x 400m (45s recovery), 8 x 200m (30s recovery) @ AT2
SESSION 4 Long Run: 90 min @ LT
WEEK 7
SESSION 1 Track: 5 x [400m, 2 x 200m 1 min recovery], 2 minutes between sets @ AT2
SESSION 2 45-minute run @ LT
SESSION 3 Tempo Run: 60 minutes including 20 minutes @ AT2+
SESSION 4 Long Run: 90 min @ LT
WEEK 8
SESSION 1 Track/Road: 6 x 3 minutes max efforts with 2 minutes recovery between efforts
SESSION 2 Fartlek: 45 minutes including 5 x (1 minute hard; 1 minute easy)
SESSION 3 45-minute run @ LT
SESSION 4 5km RACE – PARK RUN
WEEK 9
SESSION 1 Track: 20 x 400m (90 sec) off 2 minutes (running target: sub 1min 30s)
SESSION 2 60-minute run @ LT
SESSION 3 60-minute run @ LT including 5 x (2 minutes @ AT1, 1 minute easy); 5 minutes easy; 10 x (1 minutes @ AT1, 1 minute easy)
SESSION 4 Long Run: 2 hrs @ LT
WEEK 10
SESSION 1 45-minute run @ LT including 15 x (1 minutes @ AT1-AT2, 1 minute easy)
SESSION 2 60-minute run @ LT
SESSION 3 Fartlek: 10 minutes warm-up including 4 x 30s hard; 1 min hard; 1 min easy; 3 min hard; 1 min easy; 5 min hard; 1 min easy; 5 min hard; 1 min easy; 3 min hard; 1 min easy; 1 min hard; 1 min easy; 5 min cool-down
SESSION 4 Long Run: 90 minutes @ LT including 30 minutes @ AT1
WEEK 11
SESSION 1 45 minutes @ LT
SESSION 2 60-minute run @ LT including 10 x (2 minutes @ AT1-AT2, 1 minute easy)
SESSION 3 60-minute run @ LT including 30 minutes @ AT1
SESSION 4 Long Run: 60 minutes @ LT including 30 minutes @ AT1
WEEK 12
SESSION 1 45 minutes @ LT
SESSION 2 Road Speed: 10 minutes warm-up including 3 x 1 min hard effort; 5 x 1 mile (5 x 8min) @ AT2, 3 min recovery between runs; 10 min cool-down
SESSION 3 45-minute run @ LT including 10 x (1 minutes @ half marathon race pace, 1 minute easy)
SESSION 4 Half Marathon Race
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