Training Plan Schedule
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Rest or x-train/core strength and stretch 25 mins fartleks or hills ( 5/6) Rest Rest or X-train core strength and stretch 25 mins fartlek or hills (7/8 ) Easy run 35 mins and stretch (3 ) (4 – 5k) Rest 40 mins mod or 6 – 7k ( 4/5) 25 mins easy ( 3) Rest 50 - 55 mins long run or 8 – 9k ( 3-5) 30 mins moderate (4/5 ) Rest 10 - 12k (4 - 6 ), record your time and average pace.. Rest or x-train/core strength and stretch 25 mins fartleks or hills ( 6/7) Rest Rest or X-train core strength and stretch 30 mins fartlek (7/8 ) increase your speed Easy run 35 mins and stretch (3 ) (4 – 5k) Rest 45 mins mod or 7 – 8k ( 4/5) 25 mins easy ( 3) Rest 55 - 60 mins long run or 9 – 10k ( 3-5) 30 mins mod (4/5 ) Rest 10k in around or under 50 minutes (4 – 6 ), record your time and average pace..
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