• Phase I : Sunday = L run; all other days of the week are E runs (+ strides on 3 days)
• Phase II: Sunday = L run; Q1 = session of R 200s; Q2 = combination of R 200s and R 400s; Q3 = session of R 400s; all other days are E run days
• Phase III: Sunday = L run; Q1 = I session of repeated 1,000-meter runs; Q2 = steady 20-minute run at T pace + 4 × R 200s; Q3 = race or session of I 1,200s
• Phase IV: Sunday = L run; Q1 = T plus some R 200s; Q2 = T; Q3 = race or combination of T, I, and R; if a race that week is important, then Q2 = the race and there is no Q3
Gels: 16, 12, 17, 22gels
Power & economy: Hill repeats/strides.
VO2 Max/anaerobic threshold: 5k-10k pace.
Lactate threshold: HM pace. Tempo runs (3x3k, 2x5k, 10k tempo etc), floats.
Aerobic threshold/endurance: Marathon pace. Steady runs, fast finish long runs.
Week 1-8 Easy runs, strides, hill sprints, 1hr steady run, long easy run
Week 9-14 VO2 max 2x week, long run w marathon pace finish
Week 15-18 Marathon pace, lactate threshold, strides, long run
Week 19-20 Taper
W E E K 1 | Mon | 23/04 | 13 (20) | |
Tue | 24/04 | 15km @4:10/km (22) | ||
Wed | 25/04 | 11 | ||
Thu | 26/04 | (18) | ||
Fri | 27/04 | 23k fartlek (30) | ||
Sun | 29/04 | 20km easy w/ 12km @4:10/km (27) | ||
W E E K 2 | Mon | 23/04 | 13 (21) | |
Tue | 24/04 | (13) | ||
Wed | 25/04 | 13 (20) | ||
Thu | 26/04 | (16) | ||
Fri | 27/04 | 13k (20) | ||
Sun | 29/04 | 28km easy (28) | ||
W E E K 20 | Mon | 03/09 | ||
Tue | 04/09 | 5k @ MP | ||
Wed | 05/09 | |||
Thu | 06/09 | |||
Fri | 07/09 | |||
Sun | 09/09 | Dunedin Marathon (42) |
30min LTHR test
3x4km @3:50/km w/ 90s rests / 5km @3:35/km+strides
2 x 6km @3:50/km /w 1km rest
4k@4:15/3k@4:00/2k@3:40/1k@3:30 90s R (3.5, 14, 3.5) 21
2x7km @3:50/km w/ 3min rest
12km @3:50/km
3x4km @3:50/km w/ 90s rests / 5km @3:35/km+strides
22km easy w/ 5km @3:50/km (3.5, 22) 25
T - 88-90% Max HR (171)
Zones (LTHR: 182)
155-162 (aerobic threshold)
162-171 (tempo)
171-180 (sub-threshold)
181-186 (super-threshold)
173-191 (anaerobic theshold?!)
186-193 (106%)
W E E K 1 | Mon | 08/01 | (6, 7, 4) 17 | 145bpm 6:03/km |
Tue | 09/01 | 11km easy pace (3.5, 11, 3.5) 18 | 156bpm 5:22/km | |
Wed | 10/01 | 5x1km @4:30/km, 90s rests (3.5, 8, 3.5) 15 | 160bpm 4:48/km | |
Thu | 11/01 | (3,5, 6, 3.5) 13 | 166bpm 4:37/km | |
Fri | 12/01 | (3.5, 3.5) 7 | 146bpm 5:07/km | |
W E E K 2 | Mon | 15/01 | 15km 440m elev (5, 15, 5) 25 | 166bpm 5:07/km |
Tue | 16/01 | 14km easy 290m elev | 165bpm 5:02/km | |
Wed | 17/01 | 10km w/ 4@3:55/km | 176bpm 3:54/km | |
Thu | 18/01 | 10km easy 190m elev (2.5, 9.5) 12 | 151bpm 5:00/km | |
Fri | 19/01 | 24km ½ steady ½ easy | 162bpm 4:43/km | |
W E E K 3 | Mon | 22/01 | 3x3km @3:55/km /w 3min rest (3.5, 14, 3.5) 21 | |
Tue | 23/01 | Easy (3.5, 11, 3.5) 18 | strides | |
Wed | 24/01 | Rest (3.5, 5) 9 | ||
Thu | 25/01 | 5x200m@3:00/km, 5x400m@3:30/km (5, 10, 4) 19 | strides | |
Fri | 26/01 | 20km easy hills (5, 20) 25 | ||
Sat | 27/01 | 8k recovery (8) | ||
W E E K 4 | Mon | 29/01 | 2 x 5km @3:55/km /w 1km float (3.5, 15, 3.5) 22 | |
Tue | 30/01 | (3.5, 13, 3.5) 20 | ||
Wed | 31/01 | (3.5, 5, 3.5) 12 | ||
Thu | 01/02 | 5x1km @3:30/km (3.5, 13, 3.5) 20 | ||
Fri | 02/02 | 22km easy (3.5, 22) 26 | ||
W E E K 5 | Mon | 05/02 | 10km @3:55/km (3.5, 16, 3.5) 23 | aerobic |
Tue | 06/02 | Waitangi Day (9km recovery) | ||
Wed | 07/02 | Hills (3.5, 14, 3.5) 21 | ||
Thu | 08/02 | 4x2km @3:40/km, 2min rests (3.5 11 3.5) 18 | ||
Fri | 09/02 | 22km hills (3.5, 22, 3.5) 29 (double signal) | ||
W E E K 6 | Mon | 12/02 | 4x3km @3:50/km /w 3min rest (3.5, 16) 19 | aerobic |
Tue | 13/02 | (3.5, 8, 3.5) 15 | ||
Wed | 14/02 | 5km TT (3.5, 7, 3.5) 14 | ||
Thu | 15/02 | (3.5, 3.5) 7 | ||
Fri | 16/02 | 3.5 | ||
Sat | 17/02 | Papatowai Challenge (16) 18 | ||
W E E K 7 | Mon | 19/02 | (3.5, 3.5) 7 | aerobic |
Tue | 20/02 | (5, 16, 3.5) 24 | ||
Wed | 21/02 | (12.5, 5.5) 18 | ||
Thu | 22/02 | 23km flat (3.5, 23, 3.5) 30 | ||
Fri | 23/02 | (3.5, 14, 3.5) 21 | ||
W E E K 8 | Mon | 26/02 | (12, 6) 18 | aerobic |
Tue | 27/02 | (6, 19, 3.5) 28 | ||
Wed | 28/02 | (10, 5) 15 | ||
Thu | 01/03 | 27km flat (3.5, 27, 3.5) 34 | ||
Fri | 02/03 | 12 | ||
W E E K 9 | Mon | 05/03 | (13, 7) 20 | aerobic |
Tue | 06/03 | (3.5, 10, 3.5) 17 | ||
Wed | 07/03 | 27km flat (5, 28, 3.5) 37 | ||
Thu | 08/03 | (3.5, 19) 22 | ||
Fri | 09/03 | (3.5, 3.5) 7 | ||
W E E K 10 | Mon | 12/03 | (3.5, 7) 10 | Race |
Tue | 13/03 | rest | ||
Wed | 14/03 | 3-5km @4:00/km (10, 3.5) 14 | ||
Thu | 15/03 | (3.5, 3.5) 7 | ||
Fri | 16/03 | 3.5 | ||
Sat | 17/03 | Relay for Life (42) | ||
W E E K 11 | Mon | 19/03 | injured | Hill training |
Tue | 20/03 | injured | ||
Wed | 21/03 | injured | ||
Thu | 22/03 | injured | ||
Fri | 23/03 | injured | ||
W E E K 12 | Mon | 26/03 | 15k easy | anaerobic |
Tue | 27/03 | 8k easy | ||
Wed | 28/03 | 19k easy | ||
Thu | 29/03 | 14k easy | ||
Sun | 01/04 | 16k steady | ||
W E E K 13 | Mon | 02/04 | 16k w 10x60s @5k pace (16) | anaerobic |
Tue | 03/04 | (3.5, 6.5) 10 | ||
Wed | 04/04 | 5x1km @3:30/km, 120s rests (3.5, 19) 23 | ||
Thu | 05/04 | (7, 12) 19 | ||
Fri | 06/04 | 18km easy w/ 3km @3:50/km (3.5, 18, 3.5) 25 | ||
Sat | 07/04 | 7 | ||
W E E K 14 | Mon | 09/04 | 3.5 + sick | Race specific |
Tue | 10/04 | (11, 10) 21 | ||
Wed | 11/04 | 4x2km @3:40/km, 90s rests (8, 17, 4) 29 | ||
Thu | 12/04 | (4, 12, 4) 20 | ||
Fri | 13/04 | 3x3k @3:45/km w 5min jog rec (4, 17) 21 | ||
Sun | 15/04 | 6k | ||
W E E K 15 | Mon | 16/04 | 5x400m @3:20/km, 200m jog rec (3.5, 14, 3.5) 21 | taper |
Tue | 17/04 | 9 | ||
Wed | 18/04 | 3x1km @3:40/km, 60s rests (5, 10, 3.5) 18 | ||
Thu | 19/04 | 3.5 | ||
Fri | 20/04 | (3.5, 11.5, 3.5) 18.5 | ||
Sun | 22/04 | Stadium to Surf (10) 15 |
Base Phase - hill sprints 1-2 times per week, long run easy, 1hr steady
Bounding & skipping 2x a week to improve hip extension and power.
Strides 2-3 4x per week
Hill sprints 1-2 per week. 10-12 15sec reps.
Bound uphill 200-400m, run fast relaxed downhill, 3x 50-400m sprints flat - for 1hr (Lydiard hill circuit)
10x120m sprints w/ 3min rest. Normal stride but fastest cadence possible (Lydiard leg speed)
50m sprint - 50m MP for 2km (Lydiard sharpening)
34km - 5km easy, 14km MP+10s, 10km MP, 6km MP-5
34km - 8x90s @ 10k pace, 5min rests at MP, starting at mile 12
1 Hr (16km) run - MP (4:25-4:30)
30min run - 10k pace +5s
2-3x5k intervals (3-4min rest) - first at 10k pace second at MP/all at HM pace/all at MP
4-5x2km @ 3:55->3:40 w/ 2-3min rest
Tempo runs
Anaerobic threshold = 20-40min at 1hr pace (4:06/km)
Lactate threshold = 2x5k at HM pace (4:12/km)
Aerobic threshold = 1hr at 4:30-4:40/km
Progression run
30km starting at 5:00/km progressing to 4:15/km by 20k, all out last 2km
Endurance: {min: 0, max: 123}
Moderate: {min: 123, max: 153}
Tempo: {min: 153, max: 169}
Threshold: {min: 169, max: 184}
Anaerobic: {min: 184, max: -1}
HM workouts
24-30km easy or steady
24km w/ 6-8km @HM pace
10-13km @HM pace
3-4x3km @HM pace w/ 2min rest
2-3x5km @HM pace w/ 3min rest
4x2km @10k pace, 2min rests
6x1km @5k pace, 90s rests
10x800m @10k pace, 90s rests
20x400m @mile pace, 60s rests
Steady | Long | Tempo | VO2max |
(Preceded by 4x 85-105km weeks)
W E E K 7 | Mon | 5/06 | 30km with 8km @4:30/km | 153bpm 4:48/km | 30 |
Tue | 6/06 | 4x600m @3:40/km, 90s rests (4, 8, 4.5) | 156bpm 4:52/km | 17 | |
Wed | 7/06 | 17km easy (4, 17, 7) | 139bpm 5:30/km | 29 | |
Thu | 8/06 | futsal (5, 2, 4) | 11 | ||
Fri | 9/06 | 10km easy (5, 10) | 147bpm 4:51/km | 15 | |
W E E K 8 | Mon | 12/06 | 5k TT (4, 5 + 8, 4) | 182bpm 3:46/km | 22 |
Tue | 13/06 | 13km @4:20/km (4, 4, 13, 4) | missed | 4 | |
Wed | 14/06 | 24km with 7x90sec@4:00/km, 5m R@4:30/km (4, 24, 4) | missed | 14 | |
Thu | 1506 | 10km easy (4, 4) | missed | 6 | |
Fri | 16/06 | 10km @4:10/km (5, 7, 10) | missed | - | |
W E E K 9 | Mon | 19/06 | 5x2km @3:50/km, 90s rests (5, 12, 5) | missed | - |
Tue | 20/06 | 13km @4:20/km (4, 7, 13, 4) | missed | - | |
Wed | 21/06 | (29)24km with 8km @4:30/km | missed | - | |
Thu | 22/06 | missed | - | ||
Fri | 23/06 | 2 x 5km @4:05/km /w 3min rest (4, 7, 10) | missed | - | |
W E E K 1 0 | Mon | 26/06 | DOWN WEEK | missed | - |
Tue | 27/06 | missed | - | ||
Wed | 28/06 | 16km | missed | - | |
Thu | 29/06 | missed | - | ||
Fri | 30/06 | 12km @4:10/km (4, 7, 12) | missed | - | |
W E E K 1 1 | Mon | 3/07 | 3km commute | 171bpm 4:21/km | 3 |
Tue | 4/07 | 3.5km commute + 3km run club + 1.5km bike to shop | 162bpm 4:40/km | 8 | |
Wed | 5/07 | 1.8km pick up bike + 4.8km commute | 168bpm 4:22/km | 7 | |
Thu | 6/07 | futsal | - | ||
Fri | 7/07 | 5km commute + 9km w/ 3@4:05/km | 152bpm 5:06/km | 14 | |
Sun | 9/07 | 9km aerobic threshold | 159bpm 4:27/km | 9 | |
W E E K 1 2 | Mon | 10/07 | 4.5km commute x2 + futsal | 151bpm 4:57/km | 9 |
Tue | 11/07 | 13km run club (HR elevated by fever) | 160bpm 5:26/km | 13 | |
Wed | 12/07 | 0 | Home sick | 0 | |
Fri | 14/07 | 5km commute + 16km easy | 144bpm 5:16/km | 21 | |
Sun | 16/07 | 17km easy | 151bpm 4:47/km | 17 | |
W E E K 1 3 | Mon | 17/07 | 4.5km commute x2 + futsal | 153bpm 4:53/km | 9 |
Tue | 18/07 | 6km commute x2 + 14km run club | 000bpm 4:54/km | 26 | |
Wed | 19/07 | 21km w/ 10km @4:25/km (4, 21, 5) | 156bpm 4:56/km | 30 | |
Thu | 20/07 | 0 | On leave | 0 | |
Fri | 21/07 | 5km commute 14km w/ 7@4:05/km | 162bpm 4:04/km | 19 | |
W E E K 1 4 | Mon | 24/07 | 8km with some sprints (5, 8, 5) | 161bpm 4:54/km | 18 |
Tue | 25/07 | 14km run club, 5x1km @3:55/km (5, 14) (getting sick) | 160bpm 4:58/km | 19 | |
Wed | 26/07 | 21km w/ 5km @4:15/km (5, 21, 5) | Home sick | 0 | |
Thu | 27/07 | (6, 6) | Home sick | 0 | |
Fri | 28/07 | 3x3km @4:05/km /w 3min rest (5, 13) | Home sick | 0 | |
Sat | 29/07 | 5km easy | 146bpm 4:21/km | 5 | |
Sun | 30/07 | 10km easy | 157bpm 4:39/km | 10 | |
W E E K 1 5 | Mon | 31/07 | 5x2km @3:45/km, 60s rests (5, 10, 5) | 169bpm 4:00/km | 20 |
Tue | 1/08 | 12km run club (5, 12, 5) | 140bpm 5:31/km | 22 | |
Wed | 2/08 | 25km easy | 154bpm 4:51/km | 25 | |
Thu | 3/08 | (3.5, 10, 4.5) | 154bpm 4:37/km | 18 | |
Fri | 4/08 | 3x3km @4:05/km /w 3min rest (5, 11) | 167bpm 3:56/km | 16 | |
W E E K 1 6 | Mon | 7/08 | 10x400m @3:20/km, 60s rests (5, 12, 5) | 167bpm 4:14/km | 22 |
Tue | 8/08 | 12km run club (4, 12, 5) | 148bpm 5:05/km | 21 | |
Wed | 9/08 | 22km w/ 7x90sec surges @3:45/km (4, 22, 5) | 156bpm 4:48/km | 31 | |
Thu | 10/08 | (5, 5) | 153bpm 5:01/km | 10 | |
Fri | 11/08 | (5) | 152bpm 4:59/km | 5 | |
Sat | 12/-8 | Clyde to Alex road race (10) | 181bpm 3:41/km | 10 | |
W E E K 1 7 | Mon | 14/08 | 12km easy (5, 12, 5) | 151bpm 4:48/km | 22 |
Tue | 15/08 | injured (4, 4) | 150bpm 4:56/km | 8 | |
Wed | 16/08 | injured 24km w/ 7km @4:05/km | injured | 0 | |
Thu | 17/08 | injured | injured | 0 | |
Fri | 18/08 | 12k w/ 2k @ 4:05 (4, 12) | 156bpm 4:55/km | 16 | |
Sat | 19/08 | 21k easy | 157bpm 4:36/km | 21 | |
W E E K 1 8 | Mon | 21/08 | rest (injured) | injured | 0 |
Tue | 22/08 | 12km @4:05/km (5, 15, 6) | 164bpm 4:22/km | 26 | |
Wed | 23/08 | (5, 11, 4) | 138bpm 5:28/km | 20 | |
Thu | 24/08 | 25km w/ 7km @4:05/km (5, 25, 4) | 163bpm 4:27/km | 34 | |
Fri | 25/08 | 7km easy (4, 7) | 154bpm 4:54/km | 11 | |
Sun | 27/08 | Marafun 10km (10) | 179bpm 3:50/km | 10 | |
W E E K 19 | Mon | 28/08 | recovery (6, 12, 4) | 145bpm 4:52/km | 22 |
Tue | 29/08 | 14km @4:00/km (4, 16, 4) | 172bpm 4:04/km | 24 | |
Wed | 30/08 | recovery (3, 4, 4) | 153bpm 4:25/km | 11 | |
Thu | 31/08 | 24km w/ 9km @4:00/km (4, 26, 4) | 163bpm 4:18/km | 34 | |
Fri | 1/09 | recovery (4, 16) | 149bpm 4:44/km | 20 | |
W E E K 2 0 | Mon | 4/09 | (3.5, 3.5) | 160bpm 4:18/km | 7 |
Tue | 5/09 | 7km (12, 3.5) | 158bpm 4:33/km | 16 | |
Wed | 6/09 | 4x800m @3:40/km, 90s rests (3.5, 10, 4.5) | 153bpm 4:51/km | 18 | |
Thu | 7/09 | (3.5, 3.5) | 147bpm 4:58/km | 7 | |
Fri | 8/09 | 4km | 120bpm 4:53/km | 4 | |
Sun | 10/09 | Dunedin Half Marathon (21) | 177bpm 3:59/km | 21 | |
W E E K 21 | Mon | 11/09 | 4, 5 | 163bpm 4:20/km | 9 |
Tue | 12/09 | 3, 16, 5 | 146bpm 4:53/km | 24 | |
Wed | 13/09 | 21km @4:20/km (5, 21, 5) | 161bpm 4:21/km | 31 | |
Thu | 14/09 | 5, 10, 5 | 125bpm 5:56/km | 20 | |
Fri | 15/09 | 16km w/ 5km @3:55/km | 160bpm 4:29/km | 16 | |
W E E K 22 | Mon | 18/09 | 9, 6 | 155bpm 4:31/km | 15 |
Tue | 19/09 | Run club 12km (5, 12, 5) | 148bpm 4:46/km | 22 | |
Wed | 20/09 | 24km w/ 7km @3:55/km (4, 24, 5) | 165bpm 4:29/km | 33 | |
Thu | 21/09 | 5, 5 | 144bpm 5:05/km | 10 | |
Fri | 22/09 | 12km @3:55/km (5, 15) | 175bpm 3:54/km | 20 | |
W E E K 23 | Mon | 25/09 | 6x1km @3:40/km, 90s rests (5, 10, 5) | 164bpm 4:09/km | 20 |
Tue | 26/09 | Run club 7km (5, 8, 5) | 146bpm 4:58/km | 18 | |
Wed | 27/09 | 3x3km @3:50/km (3.5, 17, 3.5) | 154bpm 4:52/km | 24 | |
Thu | 28/09 | 5, 5 | 144bpm 5:00/km | 10 | |
Fri | 29/09 | 27km w/ 7km @3:55/km (5, 27) | 162bpm 4:22/km | 28 | |
W E E K 24 | Mon | 2/10 | (5, 3.5) | 169bpm 3:52/km | 4 |
Tue | 3/10 | Run club 7km (5, 8, 5) | 141bpm 5:08/km | 17 | |
Wed | 4/10 | 4x800m @3:30/km, 90s rests (3.5, 10, 3.5) | 157bpm 4:31/km | 17 | |
Thu | 5/10 | (3.5, 3.5) | 154bpm 4:54/km | 7 | |
Fri | 6/10 | 4km | 150bpm 4:48/km | 4 | |
Sun | 8/10 | Hill Free Half Marathon (21) | 176bpm 3:57/km | 21 |
Mon | 22/08 | 10k 49min 26m (3k progression 4:20, 4:10, 4:00) | easy | 153bpm 4:55/km |
Tue | 23/08 | 21k 105min (5k tempo @4:20) | easy | 152bpm 4:54/km |
Wed | 24/08 | 21k 107min | easy | 149bpm 5:05/km |
Fri | 26/08 | 13k 60min (5k @4:05/km) | easy | 158bpm 4:35/km |
Sun | 28/08 | 10k Marafun | race | 179bpm 3:58/km |
Mon | 29/08 | 10k | easy | 154bpm 4:47/km |
Tue | 30/08 | 15.5k 169m | easy | 133bpm 5:56/km |
Wed | 31/08 | 21k tempo | tempo | |
Thu | 1/09 | |||
Fri | 2/09 | 5k tempo | ||
Mon | 5/09 | 12k | easy | |
Tue | 6/09 | 8k | easy | |
Wed | 7/09 | 7k | easy | |
Fri | 9/09 | 5k | easy | |
Sun | 11/09 | 21k Dunedin Half Marathon | race | 175bpm 4:13/km |
Tue | 14/06 | 18k 93min 193m | easy | 162bpm 5:08/km |
Wed | 15/06 | 18k 100min 49m | easy | 152bpm 5:36/km |
Thu | 16/06 | futsal | social | - |
Fri | 17/06 | 22k 111min 50m (5x200m @ 3:00) | easy | 162bpm 4:58/km |
Sat | 18/06 | 16k 98min 705m | club run | 156bpm 6:05/km |
Mon | 20/06 | 9.4km 50min 82m | easy | 155bpm 5:15/km |
Tue | 21/06 | 19km 105min 225m (ADI run club) | easy | 148bpm 5:30/km |
Wed | 22/06 | 9.4km 49min 142m | easy | 152bpm 5:10/km |
Thu | 23/06 | futsal | social | - |
Fri | 24/06 | 21k 112min 54m (1x2k @ 3:55) | easy | 000bpm 5:15/km |
Mon | 27/06 | 10.6k 48min 13m (5k tt) | 20:53 | 177bpm 4:07/km |
Tue | 28/06 | 13k 66min 135m | easy | 150bmp 5:08/km |
Wed | 29/06 | 21k 112min 375m | easy | 148bpm 5:16/km |
Thu | 30/06 | futsal | social | - |
Fri | 1/07 | 15k 63min 36m (5x2k R2min 7:42, 7:39, 7:41, 7:40, 7:55) | 3:50/km | 174bpm 3:52/km |
Mon | 4/07 | 10k 52min 24m (5x200m R200m 33, 35, 34, 34, 35) | easy | 158bpm 5:05/km |
Tue | 5/07 | 19k 98min 135m | easy | 152bpm 5:04/km |
Wed | 6/07 | 17 88min 243m | easy | 151bpm 5:07/km |
Thu | 7/07 | futsal | social | |
Fri | 8/07 | 15k 66min 43m (6x1k R60s 3:40 3:40 3:39 3:40 3:37 3:39) | 3:40/km | 171bpm 3:39/km |
Mon | 11/07 | 10k 52min 24m (10x400m) | 3:35/km | 163bpm 3:33/km |
Tue | 12/07 | 11k 56min 0m | easy | 151bpm 4:59/km |
Wed | 13/07 | 20k | easy | sick |
Thu | 14/07 | 20k | easy | sick |
Fri | 15/07 | 5k tt | 3:50/km | sick |
Mon | 18/07 | 15k 76min 39m (5k tt 19:11) | 3:50/km | 180bpm 3:50/km |
Tue | 19/07 | 21k 109min 42m | easy | 155bpm 5:08/km |
Wed | 20/07 | 21k 113min 196m | easy | 147bpm 5:22/km |
Thu | 21/07 | 12k 60min 56m | easy | 000bpm 5:00/km |
Fri | 22/07 | 15.6k 72min 0m (10k tt 39:42) | 4:00/km | 176bpm 3:58/km |
Mon | 25/07 | 9.6k 48min 37m (5x200m 35, 36, 36, 35, 35) | easy | 149bpm 5:02/km |
Tue | 26/07 | 17k 88min 58m | easy | 147bpm 5:08/km |
Wed | 27/07 | 23k 115min 34m (3x1k surge 4:00, 3:58, 3:59) | easy | 156bpm 4:54/km |
Thu | 28/07 | futsal | ||
Fri | 29/07 | (5x2k R90s) | 3:50/km | |
Mon | 1/08 | 10k (5x200m) | easy | sick |
Tue | 2/08 | 20k | easy | sick |
Wed | 3/08 | 20k | easy | sick |
Thu | 4/08 | 10.7k | easy | |
Fri | 5/08 | - | - | sick |
Mon | 8/08 | 13k (6x1k R60s) | 3:40/km | |
Tue | 9/08 | 20k | easy | |
Wed | 10/08 | 22k | easy | |
Thu | 11/08 | 25k | easy | |
Sun | 12/08 | 20k (5k tt 19:22) | 3:52/km | |
Mon | 15/08 | 6k | easy | |
Tue | 16/08 | 9k (5x200m ) | 3:00/km | |
Wed | 17/08 | - | - | - |
Thu | 18/08 | futsal | ||
Fri | 19/08 | 8k | easy | |
Sat | 20/08 | 10k (39:13) 2km warmup | race | 181bpm 3:55km |
3min km training 2016 schedule
Workouts:
5x2km@3:50 90s rest / 6x1km@3:40 60s rest
4x1mile@3:45 600jog
4x1km@3:30 400jog
2k tt, 5x400@3:00 200jog
Tue | 26/04 | 41min (8.1k) | club run | 000bpm 5:04/km |
Wed | 27/04 | 120min (25k) | tempo | 166bpm 4:47/km |
Fri | 29/04 | 80min (16.1k) | easy | 153bpm 5:00/km |
Sat | 30/04 | club run | sick | |
Tue | 3/05 | 40min (7.5k, 112m) | club run | 157bpm 5:00/km |
Wed | 4/05 | 4k tt, 5x200@3:00 200jog (14k) | track | 179bpm 3:46/km |
Sat | 7/05 | 3hr (32k) | easy | 151bpm 5:42/km |
Tue | 10/05 | 38min (7k) | club run | 152bpm 5:20/km |
Wed | 11/05 | 104min (22k) | tempo | 167bpm 4:42/km |
Fri | 13/05 | lazy | track | zzz |
Sat | 14/05 | 162min (31.5k) with afternoon tea break in middle | club run | 158bpm 5:17/km |
Tue | 17/05 | 8k 48min 250m | club run | 140bmp 6:08/km |
Wed | 18/05 | lazy | tempo | zzz |
Fri | 20/05 | 19k 94min 74m (5k @ 3:54, 200s) | track | 178bpm 3:54/km |
Sat | 21/05 | lazy | club run | zzz |
Followed by 3 weeks injured (averaging 16k per week).
Monday | 11/01 | 20min | easy | 144bpm 6:11/km |
Tuesday | 12/01 | 60min | easy | 000bpm 5:49/km |
Wednesday | 13/01 | 20min | easy | 155bpm 5:27/km |
Thursday | 14/01 | futsal | social | |
Friday | 15/01 | 4km tt | 15:36 | 181bpm 3:54/km |
Monday | 18/01 | 30min 5k | easy (150HR/6:00) tempo (170HR/4:40) | 144bpm 5:55/km |
Tuesday | 19/01 | 95min (17km) | easy w/ surges | 152bpm 5:35/km |
Wednesday | 20/01 | 5km | tempo | 169bpm 4:33/km |
Thursday | 21/01 | futsal | social | |
Friday | 22/01 | 4x2k, 2min rests | 4:00/km | 176bpm 4:03/km |
Saturday | 23/01 | 38min (7km) | easy | 000bpm 5:21/km |
Monday | 25/01 | 110min (20km) | easy | 152bpm 5:32/km |
Tuesday | 26/01 | 46min (8.4km) | easy | 148bpm 5:28/km |
Wednesday | 27/01 | 6x1k, 90sec rests | 3:50/km | 178bpm 3:48/km |
Thursday | 28/01 | futsal | social | |
Friday | 29/01 | 10km (44:06) | tempo | 171bpm 4:25/km |
Monday | 1/02 | 115min (22km) | easy | 163bpm 5:13/km |
Tuesday | 2/02 | 46min (8.4km) | easy w/ hills | 159bpm 5:33/km |
Wednesday | 3/02 | 70min (11.4km) | easy | 141bpm 6:06/km |
Thursday | 4/02 | futsal | social | |
Friday | 5/02 | 5k (19:52) | tt | 181bpm 3:58/km |
Monday | 8/02 | 100min (17k) | easy | 141bpm 5:49/km |
Tuesday | 9/02 | 49min | easy | 159bpm 4:55/km |
Wednesday | 10/02 | rest | rest | |
Thursday | 11/02 | rest | rest | |
Friday | 12/02 | 10x400m, 60s rests | 3:35/km (86s) | 169bpm 3:18/km |
Saturday | 13/02 | 10km (43:03) | tempo | 174bpm 4:18/km |
Monday | 15/02 | 101min (18k) futsal | easy league | 153bpm 5:37/km |
Tuesday | 16/02 | 56min (10.6k) | easy | 152bpm 5:16/km |
Wednesday | 17/02 | 71min (13k) | easy | 159bpm 5:20/km |
Thursday | 18/02 | futsal | social | |
Friday | 19/02 | 4x2k, 90s rests | 4:00/km | 176bpm 3:57/km |
Monday | 22/02 | 110min (20k) | easy | 149bpm 5:35/km |
Tuesday | 23/02 | 52min (9k) | easy | 143bpm 5:59/km |
Wednesday | 24/02 | 6x1k, 60s rests | 3:50/km | 175bpm 3:47/km |
Thursday | 25/02 | futsal | social | |
Friday | 26/02 | 10km (41:43) | tt | 177bpm 4:10/km |
Monday | 29/02 | 113min (21.3k) | easy | 150bpm 5:19/km |
Tuesday | 1/03 | 48min (8k) | easy | 139bpm 5:47/km |
Wednesday | 2/03 | 10km | easy | 158bpm 4:49/km |
Thursday | 3/03 | futsal | social | |
Saturday | 5/03 | 5k (19:42) | tt | 180bpm 3:56/km |
Monday | 7/03 | 86min (15k) futsal | easy | 137bmp 5:46/km |
Tuesday | 8/03 | 32min (6.5k) | easy | 155bmp 4:49/km |
Wednesday | 9/03 | 400m intervals | 3:40/km | 166bpm 3:14/km |
Thursday | 10/03 | futsal | social | |
Friday | 11/03 | 28mins (5.5k) | easy | 144bpm 5:00/km |
Saturday | 12/03 | 21mins (4k) | easy | 155bpm 5:05/km |
Sunday | 13/03 | 10k (40.08) | race day | 181bpm 4:01/km |
Cutdown tempo run:
2k@4:45, 2k@4:35, 2k@4:25, 2k@4:15, 2k@4:05