Monday
Recovery run 30 - 60 mins
Should be a very light run after you LSD on the Sunday previous. Start ever so slow, don't go too hard, just get your body moving to aid recovery and prepare for the week ahead.
Hot tip: Skip this session if you're too sore.
Tuesday
Intervals - 400m repeats
WU 2km jog, drills, 4 x 100m strides
10 x 300m hard runs (2 mins rest or walk 100m)
WD 1km easy jog
Wednesday
Rest
Thursday
Out and Back
6km easy out the door,
6km home hard
WD 2km
Friday
Easy 40 mins
40 minutes of easy running. No pace requirement.
Hot tip: Once you know a rough 40 minute course in your area, leave the watch at home for these runs.
Saturday
Rest
Sunday
LSD (long slow distance)
10km runners: 10km
Half marathon runners: 16km
Marathon runners: 22km
The best and safest way way to approach your training sessions is the Strength Sandwich. That is, Activation Strength prior to running and Core Strength after training. (You could argue for Core Strength prior training but I prefer to do it after.)
This is a strength video but what the heck.
Sun Run
10km, 7km
Saturday 2 February - 4 weeks to go
Los Angeles Marathon
Marathon
Sunday 24 March - 10 weeks to go
Canberra Running Festival
50km, Marathon,
Half, 10km, 5km
Sunday 14 April - 14 weeks to go
Boston Marathon
Marathon
Monday 15 April - 14 weeks to go
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