ABCDEFGHIJKLMNOPQRST
1
......................................MondayTuesdayWednesdayThursdayFridaySaturdaySunday
2
December 31RunRunRunRun
3
Race paceSpeedworkSteadyRace
4
5 x (4mins tempo, 1 min rec.)Regents Park 10K
5
3.583.34.856.2Miles17.93
6
0:29:130:29:000:42:010:47:47Time2:28:01
7
0:08:100:08:470:08:400:07:42
8
January 7RunStrengthRunRunRunRun
9
Race paceSpeedworkSteadyRace paceLong slow distance
10
2 x 1 mile at RP; 2 mins rec.Arms, core6 x (4mins tempo, 1 min rec.)
11
3.344.542.453.18.16Miles21.59
12
0:31:000:30:000:41:300:20:260:25:141:20:50Time3:49:00
13
0:09:170:09:080:08:200:08:080:09:54
14
January 14RunStrengthRunRunRun
15
HillsRace paceLong slow distanceRace pace
16
5 x (4mins continuous hills; 2mins rest)Legs,core,arms5 x (4 mins race pace; 2 mins jog)Finsbury parkrun
17
3.124.211.643.1Miles22.06
18
0:38:330:25:000:39:001:52:040:26:08Time4:00:45
19
0:12:210:09:170:09:380:08:26
20
January 21RunStrengthRunRun
21
HillsRace paceLong slow distance
22
10 mins flat threshold; 5 x (hill sprint; 90 secs rest); 10 mins flat thresholdLegs, core, armsProgressive: 1 mile steady, 1 mile race pace, 1 mile steady
23
3.35313.5Miles19.85
24
0:35:450:40:000:25:342:07:00Time3:48:19
25
0:10:400:08:310:09:24
26
January 28RunStrengthRunRun
27
SpeedworkRace paceLong slow distance
28
3 x (10 mins @ 10K; 5 mins rest)Legs, core, arms
29
4.3646Miles14.36
30
0:41:340:30:000:32:190:57:32Time2:41:25
31
0:09:320:08:050:09:35
32
February 4RunStrengthRunRunRun
33
SpeedworkRace paceSpeedworkLong slow distance
34
4 x (6 mins @ 10; 2 mins rest)Legs, core, balance4 x 5 mins; 90 secs rest
35
4.6252.713.3Miles25.62
36
0:43:530:45:0040:15:000:26:002:12:00Time44:21:53
37
0:09:308:03:000:09:380:09:55
38
February 11StrengthRunRunRunRun
39
Race paceSpeedworkLong slow distanceRace
40
4 x steady mile reps, 3 mins rest6 x (4 mins @ threshold; 1 min rest)HillySEAA XC Champs
41
43.413.55Miles25.9
42
0:30:000:42:360:30:122:11:000:42:15Time4:36:03
43
0:10:390:08:530:09:420:08:27
44
February 18RunRunRunRun
45
HillsLong slow distanceSpeedworkRace pace
46
5 x (4mins continuous hills; 2mins rest)Hilly/HM courseParkrun tempoContinuous
47
2.39143.16Miles25.49
48
0:30:102:15:340:22:590:49:48Time3:58:31
49
0:12:370:09:410:07:250:08:18
50
February 25RunRunRun
51
HillsSpeedworkRace
52
10 mins flat threshold; 5 x (hill sprint; 90 secs rest); 10 mins flat threshold3 x mile @ threshold; 2 mins restRegents Park 10K
53
3.223.056.2Miles12.47
54
0:28:000:27:520:46:33Time1:42:25
55
0:08:420:09:080:07:30
56
March 4RunStrengthRunRunRun
57
Race paceSpeedworkLong slow distanceSpeedwork
58
Continuous4 x (6 mins @ threshold; 2 mins rest)14 miles, last 2 @ 8:18/mile
59
63.2141Miles24.2
60
0:48:000:30:000:30:002:12:440:30:00Time4:30:44
61
0:08:000:09:230:09:290:30:00
62
March 11RunRun
63
SpeedworkSpeedwork
64
4 x (0.8 miles @ race pace; 0.2 miles @10K pace)10 minutes threshold; 5 x hill sprints; 5 minutes threshold
65
42Miles6
66
0:32:130:20:00Time0:52:13
67
0:08:030:10:00
68
March 18RunRunRunRunStrength
69
Race paceSpeedworkLong slow distanceSpeedwork
70
Continuous5 x (6 minutes @ 10K, 1 minute rest)Miles 6-7 @ race paceParkrun time trial
71
610.23.1Miles19.3
72
0:49:260:23:150:30:00Time1:42:41
73
0:08:1400:07:30
74
March 25RunStrengthRunRunRun
75
Race paceSpeedworkLong slow distanceRace pace
76
4 x mile reps, 2 minutes rest3 x (0.8 mi @ HMP, 0.2mi @ 10K)Last mile at race paceFinsbury Parkrun
77
439.433.1Miles19.53
78
0:30:001:29:220:25:27Time2:24:49
79
000:09:290:08:13
80
April 1RunRunRun
81
Race paceRecoveryRace
82
83
31.8813.1Miles17.98
84
0:24:440:19:271:48:35Time2:32:46
85
0:08:150:10:210:08:17
86
April 8RunRun
87
RecoverySteady
88
Fisbury parkrun
89
3.523.1Miles6.62
90
0:31:380:25:40Time0:57:18
91
0:08:590:08:17
92
April 15RunStrengthRun
93
SteadyRace
94
Nike training appFinsbury parkrun
95
33.1Miles6.1
96
0:25:000:22:24Time0:47:24
97
0:08:200:07:14
98
April 22RunRunRun
99
SteadySteadyRace
100
Finsbury parkrun