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Training plan for the adventurous

This is not a training plan for beginners, this is for people who can run at least 20 miles per week. It is a challenging plan with some really hard sessions but is achievable. It won't make the race seem simple and it is not a guarantee of success but it is a starting point. You will know what works best for you. However if you follow this plan you will be running like a demon at the end of it. I'll open a forum ASAP underneath for comments...

Week 1 11/02/2013 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 2 18/02/2013 REST OR 4 GEN HILLS 1 XT/REST INTERVAL 1 4 GEN REST 6M LR
Week 3 25/02/2013 REST OR 4 GEN HILLS 2 XT/REST 5 GEN TEMPO 1 REST 8M LR
Week 4 04/03/2013 REST OR 4 GEN HILLS 1 XT/REST INTERVAL 2 6 GEN REST 10M LR
Week 5 11/03/2013 REST OR 4 GEN HILLS 2 XT/REST 6 GEN TEMPO 2 REST 12M LR
Week 6 18/03/2013 REST OR 4 GEN HILLS 3 XT/REST INTERVAL 1 6 GEN REST 14M LR
Week 7 25/03/2013 REST OR 4 GEN HILLS 2 XT/REST 6 GEN TEMPO 3 REST 16M LR
Week 8 01/04/2013 REST OR 4 GEN HILLS 1 XT/REST INTERVAL 3 8 GEN REST 18M LR
Week 9 08/04/2013 REST OR 4 GEN HILLS 4 XT/REST 6 GEN TEMPO 4 REST 16M LR
Week 10 15/04/2013 REST OR 4 GEN HILLS 2 XT/REST INTERVAL 1 6 GEN REST 18M LR
Week 11 22/04/2013 REST OR 4 GEN HILLS 1 XT/REST 6 GEN TEMPO2 REST 12M LR
Week 12 29/04/2013 3M GEN REST 5M GEN REST 3M GEN REST RACE DAY
                 
  GEN GENTLE JOGGING An easy managable pace. You must be able to talk comfortably, as little effort as you can manage
  REST

REST

Does this really need explaining? Yes it does! You can add a rest day to Friday if you are finding it a bit much
  M MILES Come on now, you had that one worked out didn't you?
  LR LONG RUN A steady paced long run - the cornerstone of every long distance training plan. Slow and steady is best, if you feel the need then add some efforts in the middle. Not essential though
  XT CROSS TRAINING Cycling Swimming etc      
      All sessions should include a 15 minute warm up, stretching post session is recommended by some.
  Hills Hills 1

5x150m(@)  hard effort on a steady but not brutal slope 2 sets with walk back recovery and 5 minute rest/v gentle jogging between sets i.e hospital hill Barnstaple

    Hills 2

3x300m (@) Steady effort up a long hill, 2 sets with walk back recovery and 5 minutes rest/v gentle recovery between sets i.e Sticklepath Hill Barnstaple

    Hills 3

5x300m (@) As much effort as you can manage without dying, 2 sets, jog back recovery, 2 minutes recovery between sets

   

Hills 4

8x300m (@) Steady effortup a long hill, 2 sets with jog back recovery, 2 minutes recovery bertween sets.
  Tempo Tempo 1 15 minute warm up, followed by 20 minutes hard, 10 mins cool down
    Tempo 2 15 minute warm up, followed by 30 minutes hard, 10 mins cool down
    Tempo 3 15 minute warm up, followed by 2x20 minutes hard, 10 mins rest inbetween, 10 min cool down
    Tempo 4 15 minute warm up, followed by 2x30 minutes hard, 10 mins cool down
  Interval Interval 1 6x600m 1 min recovery - hard effort - you can split into 2 sets if you like
    Interval 2 5x800m 1 min recovery, not quite a yasso!    
    Interval 3 6x800m 1 min recovery
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