also: stretching and core strength exercises on Monday and Friday
| mon | tue | wed | thu | fri | sat | sun | |
|---|---|---|---|---|---|---|---|
| week 11 | REST
start io Initial programme |
25 min jogging | 20 min fast walk | 25 min jogging | REST | 60 min jog 25,fast walk 20 jog 15 | 20 min jogging |
| week 22 | REST | 30 min jogging | 25 min fast walk | 30 min jogging | REST | 65 min jog 25,fast walk 20, run 20 | 25 min jogging |
| week 33 | REST | 35 min jogging | 30 min 10 min jog,10 min fast walk10 min jog | 35 min jogging | REST | 70 min jog 25fast walk 20 run 25 | 30 min jogging |
| week 44 | REST | 35 min jogging | 35 min 10 min jog,10 min fast walk15 min jog, | 45 min jogging | REST | 75 min jog 30fast walk 15 run 30 | 35 min jogging |
| week 55 | REST | 25 min jogging | 50 min jogging | 25 min jogging | REST | 80 min jog 35fast walk 10 run 35 | 35 min jogging |
| week 66 | 25 min jogging | 25 min jogging | 50 min run | 25 min jogging | REST | 90 min jog 35fast walk 10 run 45 | 35 min jogging |
| week 77 | REST
start io Initial programme |
25 min jogging | 50 min run – do at least 20 min at your prospected race pace | 25 min jogging | REST | 100 min jogging/run | 35 min jogging |
| week 88 | 40 min run – include a couple of short sprints | 35 min jogging | REST | 35 min jogging | 30 min run – include a couple of short sprints | 35 min steady | 50 min run – do at least 20 min at your prospected race pace |
| week 99 | 35 min jogging start io Booster programme |
40 min jogging | REST | REST | 35 min jogging | 60 min run – do at least 20 min at your prospected race pace | 35 min jogging |
| week 1010 | REST | 35 min jogging | REST | 15 min jogging | 15 min jogging | REST | RACE |
| pace | example | adidas |
|---|---|---|
| jogging | very light running and conversation easy | |
| run | you should be in control of your breathing and be able to just hold a conversation | |
| sprints | all out bursts |