WEEK 1 WEEK 2 WEEK 3 WEEK 4

WEEK 1

2-Feb

Running (minutes) Specific Info

3-Feb

4-Feb

9-Feb

28

60

Easy Flat

Easy Flat

Easy Flat

Easy Hills On Grass

14-Feb

15-Feb

10-Feb

11-Feb

16-Feb

13-Feb

32

32

30

70

Easy Flat inc 4x30sec Mod Efforts

Flat inc 4min Mod, 2min Hard

Easy Flat

Easy Hills On Grass

21-Feb

22-Feb

17-Feb

18-Feb

19-Feb

20-Feb

30

30

30

50

2x1min Mod, 1min Easy

Hilly Run Easy with some Mod Uphill

Hilly Run Easy

Easy Hills On Grass

This is an easy recovery week, relax and don't do extra training!

Notes:

Notes:

12-Feb

Keep it nice and easy

Running (minutes) Specific Info

Running (minutes) Specific Info

8-Feb

32

Notes:

WEEK 4

7-Feb

Easy Week to kick things off

Running (minutes) Specific Info

WEEK 3

6-Feb

32

Notes:

WEEK 2

5-Feb

23-Feb

24-Feb

25-Feb

26-Feb

40

32

Easy Flat 4x1min Mod, 1min Easy

Hilly Run Easy (optional)

27-Feb

28-Feb

1-Mar

40

32

70

inc 2x2min Mod, 2min Hard, 2min Easy

Hilly Run Easy

Hills Easy On Grass

Make sure you do the distance on the long run, some long workouts are coming!

WEEK 5

2-Mar

Running (minutes) Specific Info

3-Mar

4-Mar

5-Mar

35

30

Flat inc 2x3min Mod, 2min Easy

Hilly Run Easy (optional)

9-Mar

Running (minutes) Specific Info

16-Mar

Running (minutes) Specific Info

Running (minutes) Specific Info

Notes:

35

30

50

Flat Easy Except inc 2x2min Hard, 2min Easy

Hilly Run Easy

Hills Easy On Grass

10-Mar

11-Mar

12-Mar

40

32

Flat inc 3x4min Mod, 2min Easy

Hilly Run Easy (optional)

14-Mar

15-Mar

40

30

80

Flat Easy Except inc 2x3min Hard

Hilly Run Easy

Easy Hills Pref On Grass or Trails

17-Mar

18-Mar

19-Mar

40

32

40

13-Mar

20-Mar

Flat Hilly Run Flat Easy inc Easy with Except inc 3x6min Mod, Mod Uphills 3x4min Hard 2min Easy (optional)

21-Mar

22-Mar

32

90

Hilly Run Easy Hills Easy with Pref On Grass or Mod Uphills Trails

As with last week the long run is the key

Notes:

WEEK 8

8-Mar

Long run is a key workout for the 1/2, run slow but do the time

Notes:

WEEK 7

7-Mar

A little bit of faster running to help lift your normal pace

Notes:

WEEK 6

6-Mar

23-Mar

24-Mar

25-Mar

26-Mar

35

30

35

Flat Hilly Run Flat Easy inc 20-25min Easy with Except inc Mod Mod Uphills 4x2min Hard (optional)

27-Mar

28-Mar

29-Mar

30

60

Hilly Run Easy Hills Easy with Pref On Grass or Mod Uphills Trails

Again a bit of faster running to lift that usual pace

WEEK 9

30-Mar

Running (minutes) Specific Info

31-Mar

1-Apr

2-Apr

45

35

50

Flat inc 3x6min Mod, 2min Easy

6-Apr

Running (minutes) Specific Info

7-Apr

8-Apr

9-Apr

40

35

50

Flat inc 3x8min Mod, 2min Easy

13-Apr

Running (minutes) Specific Info

Running (minutes) Specific Info

Notes:

35

100

Hilly Run Easy Hills Easy with Pref On Grass or Mod Uphills Trails

10-Apr

Hilly Run Flat Easy Easy with Except inc Mod Uphills 4x4min Hard (optional)

14-Apr

15-Apr

16-Apr

32

32

40

On Grass Easy

11-Apr

12-Apr

35

110

Hilly Run Easy Hills Easy with Pref On Grass or Mod Uphills Trails

17-Apr

Hilly Run Flat Easy Easy with Except inc Mod Uphills 2x4min Hard (optional)

18-Apr

19-Apr

32

60

Hilly Run Easy with Mod Uphills

inc 2x10min Mod, 2min Easy

Need to start to feel fresh, don't do extra training!

Notes:

WEEK 12

5-Apr

Almost there. Long run is the last important session.

Notes:

WEEK 11

Hilly Run Flat Easy Easy with Except inc Mod Uphills 4x4min Hard (optional)

4-Apr

Another week to make you feel fast

Notes:

WEEK 10

3-Apr

20-Apr

21-Apr

22-Apr

23-Apr

24-Apr

25-Apr

26-Apr 21km

30min

20min

20min

Flat Easy

On Grass or Trails Easy with some Moderate

On Grass or Trails Easy with some Moderate

Hold back, run easy and be fresh for Sunday!