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
Hope to see you out there competing for Caversham and having lots of fun as well.