| |
|
|
| WEEK |
MON |
TUE |
WED |
THU |
FRI |
SAT |
SUN |
| 1 |
RD |
1Ms |
1Me |
RD |
4x 1 min |
RD |
3Me |
| 2 |
RD |
1Ms |
2Me |
RD |
6x 1 min |
RD |
4Me |
| 3 |
RD |
2Ms |
2Me |
RD |
Fartlek |
RD |
5Me |
| 4 |
RD |
2Ms |
3Me |
RD |
8x 1 min |
RD |
6Me or 5k race |
| 5 |
RD |
3Ms |
3Me |
RD |
10x 1 min |
RD |
6Me |
| 6 |
RD |
3Ms |
4Me |
RD |
Fartlek |
RD |
8Me |
| 7 |
RD |
4Ms |
4Me |
RD |
12x 1 min |
RD |
8Me or 10k race |
| 8 |
RD |
4Ms |
5Me |
RD |
12x 1 min |
RD |
8Me |
| 9 |
RD |
5Ms |
5Me |
RD |
6x 90 sec |
RD |
10Me |
| 10 |
RD |
5Ms |
6Me |
RD |
8x 90 sec |
RD |
12Me |
| 11 |
RD |
5Ms |
6Me |
RD |
4x 3 min |
RD |
8Me |
| 12 |
RD |
5Ms |
6Me |
RD |
5Me |
RD |
GOOD LUCK! |
| M = Mile |
s = steady
|
e = easy
|
min =
minutes |
sec =
seconds |
RD =
rest day |
|
|
|
