Warm Up Nov 27 / 10K / 4k easy / off / off / 3k easy / off / 7.5k
Warm Up
Dec 4 / 10K / 4k easy / off / off / 3k easy / off / 8k
Warm up
Dec 11 / 10K / 5k easy / off / off / 3k easy / off / 8k
Week 1
Dec.18 / 10K / 5k easy / off / hills 2d2u / 3k easy / off / 8k mid pace
Week 2
Dec.25 / 10k steady / 6k / off / hills 2d2u / 3k easy / off / 8k mid pace
Week 3
Jan. 1 / 12k steady
on own / 6k / off / hills 2d2u / 3k easy / off / 7k pickups
Week 4
Jan.8 / 14k steady / 6k / off / hills 2d2u / 3k easy / off
plyo/sst / 7k slow
Week 5
Jan.15 / 14k pickups / 6k / off / hills 3d3u / 3k easy / off
plyo/sst / 8k mid pace
Week 6
Jan.22 / 16k steady / 6k / off / hills 3d3u / 3k easy / off
plyo/sst / 6k pickups
Week 7
Jan.29 / 18k course
mid to end / off / 6k mid / 6k tempo / 3k easy / off
plyo/sst / 8k pickups
Week 8
Feb.5 / 21k steady / 4k / off / hills 4d4u / 3k easy / off
plyo/sst / 8k mid pace
Week 9
Feb.12 / 25k course
from 5k point / off / 5k mid / 8k tempo / 3k easy / off
plyo/sst / 10k easy
Week 10
Feb.19 / 21k steady / 4k / off / hills 4d4u / 3k easy / off
plyo/sst / 6k pickups
Week 11
Feb.26 / 25k course / off / 6k mid / 6k tempo / 3k easy / off
plyo/sst / 10k easy
Week 12
Mar.4 / 21k steady / 4k / off / 6k tempo / 3k easy / off
plyo/sst / 7k tempo
Week 13
Mar.11 / 15k course
mid to hill top / 6k / off / 8k fartlek / 3k easy / off
plyo/sst / 7k tempo
Week 14
Mar.18 / 10k steady / 4k slow / off / 6k tempo / off / off / 3k slow
Race Day
Mar.25 / RACE!!
plyo - means plyometrics sst means sports specific training 'd' means downhill / 'u' means uphill. Steady means 60-65% of max. pace. Mid pace means 65-70% of max. pace.
TEMPO means going @ race goal pace. Pick ups mean going @ 85-90% max. speed 50-100 metres (light post to light post as example) followed by same distance very slow jog. Do a 2-3k warm up & cool down.
FARTLEK means varying the pace of your run as you see fit-this is a 'feel' run. Go @ sprint pace, followed by a slow jog, followed by hill, followed by walk & so on.
Hill reps should be 250-750 metres in length and @ a pitch of 8-12% (average grade) done at a pace where you can't speak but are not gasping. Alternate doing uphill 1 week & downhill the alternate week. This will balance quads/hams better. Recover by slow walk/jog down or up the hill.