Monday
Rest
Tuesday
Intervals - 400m repeats
WU 2km jog, drills, 4 x 100m strides
10 x 400m hard runs (2 mins rest),
WD 1km easy jog
Wednesday
Rest
Thursday
Out and Back
5km easy out the door,
5km home hard
WD 2km
Friday
Easy 40
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: 8km
Half marathon runners: 14km
Marathon runners: 20km
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 - 9 weeks to go
Los Angeles Marathon
Marathon
Sunday 24 March - 15 weeks to go
Canberra Running Festival
50km, Marathon,
Half, 10km, 5km
Sunday 14 April - 19 weeks to go
Boston Marathon
Marathon
Monday 15 April - 19 weeks to go
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