Coaching

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