Wk No

Date

Session

Distance

1

4^th July

Steady Run

7-8 miles

2

11^th July

Hills session, plus steady run

7 miles

3

18^th July

10 x 1 min fast, 1 min recovery

7 miles

4

25^th July

1 x 4 min push

2 x 2 min pushes, 1 min rest

2 x 1 min pushes, 30 sec rest

4 x 30 sec pushes, 15 sec rest

7 miles

5

1^st Aug

Fartlek – with 12-15 30 sec bursts

6-7 miles

6

8^th Aug

Steady Run

8 miles

7

15^th Aug

8 x  2 min pushes, 90 sec recovery

8

22^nd Aug

Hills session, plus steady run

7 miles

9

29^th Aug

4 x 30 sec pushes, 15 sec rest

2 x 1 min pushes, 30 sec rest

2 x 2 min pushes, 1 min rest

1 x 4 min push

6-7 miles

10

5^th Sept

Fartlek – including bursts of 200-300m

6-7 miles

11

12^th Sept

10 x 40 secs up hill, jogging back recovery, plus steady run

8 miles

12

19^th Sept

6 x 3 mins push, 2 min recovery

6-7 miles

13

26^th Sept

2 x 8 mins threshold pace (4 min recovery)

7 miles