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|
| Week |
Mon. |
Tue. |
Wed. |
Thu. |
Fri. |
Sat. |
Sun. |
| Apr 14-20 |
Off |
6 x 4 min |
Off |
5 x hills |
20 min easy |
Off |
90 min long |
| Apr 21-27 |
Off |
4 x 1 Mile |
Off |
3 x hills |
20 min easy |
|
70 min long
Police Half |
| Apr 28 - May 4 |
Off |
6 x 800m |
Off |
4 x hills |
20 min easy |
|
90 min long |
| May 5-11 |
Off |
8, 7, 6, 5, 4, 3 mins |
Off |
5 x hills/stairs |
20 min easy |
Off |
110 min long
Mother Day race |
| May 12-18 |
Off |
5 x 5 min |
Off |
3 x hills/stairs |
20 min easy |
|
70 min long |
| May 19-25 |
Off |
4 x 1 mile |
Off |
4 x hills/stairs |
20 min easy |
Off |
90 min long |
| May 26 - Jun 1 |
Off |
3 x 2 mile |
Off |
5 x hills/stairs |
20 min easy |
|
110 min long |
| Jun 2-8 |
Off |
4 x 7 min |
Off |
3 x hills/stairs |
20 min easy |
Off |
70 min long |
| Jun 9-15 |
Off |
2,4,6,8,4 min |
Off |
4 x hills/stairs |
20 min easy |
Off |
90 min long |
| Jun 16-22 |
Off |
10 x 60/60s |
Off |
5 x hills/stairs |
20 min easy |
Off |
110 min long |
| Jun 23-29 |
Off |
8 x 3 min |
Off |
3 hills |
20 min easy |
Off |
70 min long |
| Jun 30 - Jul 6 |
Off |
1,2,3,4,5,4,3,2,1 mins |
Off |
4 hills |
20 min easy |
Off |
90 min long |
To figure out your time for different intervals check out this pace chart.
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