Coaching & Training This is a training outline that could be used by the average club runner who likes to compete regularly but does not have a lot of time to spare because of work or family commitments. Week 1 Monday Rest Tuesday 6k tempo run at half Marathon pace Wednesday 8k easy run Thursday 10 x200 at 3k pace with 1 min recovery between efforts Friday Rest Saturday Club run or 10k to 15k long run Sunday 6K Easy Run Week 2 Monday Rest Tuesday 4x 1000 at 5k race pace with 3 min recovery between efforts Wednesday 8k easy run Thursday 7k tempo run at half Marathon pace Friday Rest Saturday Club run or 12 to 15 k long run Sunday Rest or Cross train eg Swim ,Cycle, or Aqua Jog Week 3 Monday Rest Tuesday 8k easy run Wednesday 6x 400 at 3k pace with 1 min recovery between efforts Thursday 8k easy run Friday Rest Saturday Club Run or 3 x 1600 at 10 k race pace with 4 min recovery Sunday Rest or Cross Train as for week 2 Notes This programme presumes you have a reasonable level of fitness, that is you can manage at least 1 hour of sustained running. The interval workouts do not need to be run on a track. A football field, park, or road is perfectly okay. The distances do not have to be exact but rather the type of running you are doing that is important. Where a tempo run is programmed you run for the length of time prescribed, at a speed you could probably sustain for a half marathon. The training is on a 3 week rotational cycle, start at Week 1 move on to Week 2 then Week 3 then back to Week 1 and so on. This programme could be used all year round Hope to see you out there competing for Caversham and having lots of fun as well. Dave Stinson Club Coach.