Online Running Squad Scope and Sequence 2019
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Bowes Fitness Online Running Squad - Scope
2
Title20182019
3
PhaseLoad 2Light weekLoad 3Light weekLoad 1Light weekLoad 2Light weekLoad 3Light weekLoad 1Light weekLoad 2Light weekLoad 3Light weekLoad 1Light weekLoad 2Light weekLoad 3Light weekLoad 1Light weekLoad 2Light weekLoad 3Light week
4
About- Textured approach to suit runners across 10 - marathon
- LSD can be moved to Saturday
- Try to keep sessions apart where possible, rest is crucial
- Log workouts in survey forms or link to Strava
- No LSD
- Tempo focus
- Change Tempo
day is fine
- Textured approach to suit runners across 10 - marathon
- LSD can be moved to Saturday
- Try to keep sessions apart where possible, rest is crucial
- Log workouts in survey forms or link to Strava
- No LSD
- Time Trial focus
- Shift Easy day
if needed
- Textured approach to suit runners across 10 - marathon
- LSD can be moved to Saturday
- Try to keep sessions apart where possible, rest is crucial
- Log workouts in survey forms or link to Strava
- No LSD
- Tempo focus
- Change Tempo
day is fine
- Textured approach to suit runners across 10 - marathon
- LSD can be moved to Saturday
- Try to keep sessions apart where possible, rest is crucial
- Log workouts in survey forms or link to Strava
- No LSD
- Tempo focus
- Change Tempo
day is fine
- Textured approach to suit runners across 10 - marathon
- LSD can be moved to Saturday
- Try to keep sessions apart where possible, rest is crucial
- Log workouts in survey forms or link to Strava
- No LSD
- Time Trial focus
- Shift Easy day
if needed
- Textured approach to suit runners across 10 - marathon
- LSD can be moved to Saturday
- Try to keep sessions apart where possible, rest is crucial
- Log workouts in survey forms or link to Strava
- No LSD
- Tempo focus
- Change Tempo
day is fine
- Textured approach to suit runners across 10 - marathon
- LSD can be moved to Saturday
- Try to keep sessions apart where possible, rest is crucial
- Log workouts in survey forms or link to Strava
- No LSD
- Tempo focus
- Change Tempo
day is fine
- Textured approach to suit runners across 10 - marathon
- LSD can be moved to Saturday
- Try to keep sessions apart where possible, rest is crucial
- Log workouts in survey forms or link to Strava
- No LSD
- Time Trial focus
- Shift Easy day
if needed
- Textured approach to suit runners across 10 - marathon
- LSD can be moved to Saturday
- Try to keep sessions apart where possible, rest is crucial
- Log workouts in survey forms or link to Strava
- No LSD
- Tempo focus
- Change Tempo
day is fine
- Textured approach to suit runners across 10 - marathon
- LSD can be moved to Saturday
- Try to keep sessions apart where possible, rest is crucial
- Log workouts in survey forms or link to Strava
- No LSD
- Tempo focus
- Change Tempo
day is fine
- Textured approach to suit runners across 10 - marathon
- LSD can be moved to Saturday
- Try to keep sessions apart where possible, rest is crucial
- Log workouts in survey forms or link to Strava
- No LSD
- Time Trial focus
- Shift Easy day
if needed
- Textured approach to suit runners across 10 - marathon
- LSD can be moved to Saturday
- Try to keep sessions apart where possible, rest is crucial
- Log workouts in survey forms or link to Strava
- No LSD
- Tempo focus
- Change Tempo
day is fine
- Textured approach to suit runners across 10 - marathon
- LSD can be moved to Saturday
- Try to keep sessions apart where possible, rest is crucial
- Log workouts in survey forms or link to Strava
- No LSD
- Tempo focus
- Change Tempo
day is fine
- Textured approach to suit runners across 10 - marathon
- LSD can be moved to Saturday
- Try to keep sessions apart where possible, rest is crucial
- Log workouts in survey forms or link to Strava
- No LSD
- Time Trial focus
- Shift Easy day
if needed
Current week
5
Date22 - 28 Oct29 Oct - 4 Nov5 - 11 Nov12 - 18 Nov19 - 25 Nov26 Nov - 2 Dec3 - 9 Dec10 - 16 Dec17 - 23 Dec24 - 30 Dec31 Dec - 6 Jan7 - 13 Jan14 - 20 Jan21 - 27 Jan28 Jan - 3 Feb4 - 10 Feb11 - 17 Feb 18 - 24 Feb 25 Feb - 3 Mar4 - 10 Mar11 - 17 Mar 18 - 24 Mar25 - 31 Mar1 - 7 Apr8 - 14 Apr 15 - 21 Apr22 - 28 Apr29 Apr - 5 May6 - 12 May13 - 19 May20 - 26 May27 May - 2 Jun3 - 9 Jun10 - 16 Jun17 - 23 Jun24 - 30 Jun1 - 7 Jul8 - 14 Jul15 - 21 Jul22 - 28 Jul29 Jul - 4 Aug5 - 11 Aug12 - 18 Aug19 - 25 Aug26 Aug - 1 Sep2 - 8 Sep9 - 15 Sep16 - 22 Sep23 - 29 Sep30 Sep - 6 Oct7 - 13 Oct14 - 20 Oct21 - 27 Oct28 Oct - 3 Nov4 - 10 Nov11 - 17 Nov18 - 24 Nov25 Nov - 1 Dec2 - 8 Dec9 - 15 Dec16 - 22 Dec23 - 29 DecDates26 Nov - 2 Dec
6
Week4344454647484950515212345678910111213141516171819202122232425262728293031323334353637383940414243444546474849505152Week48
7
Monday Monday
8
Tuesday
Intervals
Pyramid
(Squad 4)
Intervals
Mile repeats
(Squad 5)
Intervals
Plus 200s
(Squad 6)
Intervals
1km repeats
(Squad 7)
Intervals
SB Valley
(Squad 8)
Intervals
400m repeats
(Squad 9)
Intervals
Ladder down
(Squad 10)
Intervals
2km repeats
(Squad 11)
Intervals
Mile Matrix
(Squad 12)
Intervals
4km TT
(Squad 13)
Intervals
300m repeats
(Squad 1)
Intervals
Steps down
(Squad 2)
Intervals
800m repeats
(Squad 3)
Intervals
Pyramid
(Squad 4)
Intervals
1500m repeats
(Squad 5)
Intervals
Plus 200s
(Squad 6)
Intervals
1km repeats
(Squad 7)
Intervals
SB Valley
(Squad 8)
Intervals
400m repeats
(Squad 9)
Intervals
Ladder down
(Squad 10)
Intervals
2km repeats
(Squad 11)
Intervals
Mile Matrix
(Squad 12)
Intervals
4km TT
(Squad 13)
Intervals
300m repeats
(Squad 1)
Intervals
Steps down
(Squad 2)
Intervals
800m repeats
(Squad 3)
Intervals
Pyramid
(Squad 4)
Intervals
1500m repeats
(Squad 5)
Intervals
Plus 200s
(Squad 6)
Intervals
1km repeats
(Squad 7)
Intervals
SB Valley
(Squad 8)
Intervals
400m repeats
(Squad 9)
Intervals
Ladder down
(Squad 10)
Intervals
2km repeats
(Squad 11)
Intervals
Mile Matrix
(Squad 12)
Intervals
4km TT
(Squad 13)
Intervals
300m repeats
(Squad 1)
Intervals
Steps down
(Squad 2)
Intervals
800m repeats
(Squad 3)
Intervals
Pyramid
(Squad 4)
Intervals
1500m repeats
(Squad 5)
Intervals
Plus 200s
(Squad 6)
Intervals
1km repeats
(Squad 7)
Intervals
SB Valley
(Squad 8)
Intervals
400m repeats
(Squad 9)
Intervals
Ladder down
(Squad 10)
Intervals
2km repeats
(Squad 11)
Intervals
Mile Matrix
(Squad 12)
Intervals
4km TT
(Squad 13)
Intervals
300m repeats
(Squad 1)
Intervals
Steps down
(Squad 2)
Intervals
800m repeats
(Squad 3)
Intervals
Pyramid
(Squad 4)
Intervals
1500m repeats
(Squad 5)
Intervals
Plus 200s
(Squad 6)
Intervals
1km repeats
(Squad 7)
Intervals
SB Valley
(Squad 8)
Intervals
400m repeats
(Squad 9)
Intervals
Ladder down
(Squad 10)
Intervals
2km repeats
(Squad 11)
Intervals
Mile Matrix
(Squad 12)
Intervals
4km TT
(Squad 13)
Tuesday
Intervals
400m repeats
(Squad 9)
9
WednesdayWednesday
10
ThursdayEasy
40 mins
Easy
40 mins
MLR
8km
Progressive
8km
Tempo
8km
Out n back
8km
MLR
65% distance of
this week's LSD
Progressive
12km
Tempo
8-10km
Easy
40 mins
Out n back
8-12km
MLR
65% distance of
this week's LSD
Progressive
8km
Tempo
6km
Out n back
10km
MLR
65% distance of
this week's LSD
Progressive
12km
Tempo
8km
Out n back
12km
MLR
65% distance of
this week's LSD
Progressive
12km
Tempo
10km
Easy
40 mins
Out n back
8km
MLR
65% distance of
this week's LSD
Progressive
8km
Tempo
6km
Out n back
10km
MLR
65% distance of
this week's LSD
Progressive
12km
Tempo
8km
Out n back
12km
MLR
65% distance of
this week's LSD
Progressive
12km
Tempo
10km
Easy
40 mins
Out n back
8km
MLR
65% distance of
this week's LSD
Progressive
8km
Tempo
6km
Out n back
10km
MLR
65% distance of
this week's LSD
Progressive
12km
Tempo
8km
Out n back
12km
MLR
65% distance of
this week's LSD
Progressive
12km
Tempo
10km
Easy
40 mins
Out n back
8km
MLR
65% distance of
this week's LSD
Progressive
8km
Tempo
6km
Out n back
10km
MLR
65% distance of
this week's LSD
Progressive
12km
Tempo
8km
Out n back
12km
MLR
65% distance of
this week's LSD
Progressive
12km
Tempo
10km
Easy
40 mins
Thursday Out n back
8km
11
FridayFriday
12
SaturdaySaturday
13
SundayLSD LSD LSD LSD
LSD
10km: 6km
Half: 10km
Mara: 20km
LSD
10km: 8km
Half: 12km
Mara: 22km
LSD
10km: 10km
Half: 14km
Mara: 24km
LSD
10km: 12km
Half: 16km
Mara: 26km
LSD
10km: 8km
Half: 12km
Mara: 22km
LSD
10km: 10km
Half: 14km
Mara: 24km
LSD
10km: 12km
Half: 16km
Mara: 26km
LSD
10km: 8km
Half: 12km
Mara: 22km
LSD
10km: 10km
Half: 14km
Mara: 24km
LSD
10km: 12km
Half: 16km
Mara: 26km
LSD
10km: 6km
Half: 10km
Mara: 20km
LSD
10km: 8km
Half: 12km
Mara: 22km
LSD
10km: 10km
Half: 14km
Mara: 24km
LSD
10km: 12km
Half: 16km
Mara: 26km
LSD
10km: 8km
Half: 12km
Mara: 22km
LSD
10km: 10km
Half: 14km
Mara: 24km
LSD
10km: 12km
Half: 16km
Mara: 26km
LSD
10km: 8km
Half: 12km
Mara: 22km
LSD
10km: 10km
Half: 14km
Mara: 24km
LSD
10km: 12km
Half: 16km
Mara: 26km
LSD
10km: 6km
Half: 10km
Mara: 20km
LSD
10km: 8km
Half: 12km
Mara: 22km
LSD
10km: 10km
Half: 14km
Mara: 24km
LSD
10km: 12km
Half: 16km
Mara: 26km
LSD
10km: 8km
Half: 12km
Mara: 22km
LSD
10km: 10km
Half: 14km
Mara: 24km
LSD
10km: 12km
Half: 16km
Mara: 26km
LSD
10km: 8km
Half: 12km
Mara: 22km
LSD
10km: 10km
Half: 14km
Mara: 24km
LSD
10km: 12km
Half: 16km
Mara: 26km
LSD
10km: 6km
Half: 10km
Mara: 20km
LSD
10km: 8km
Half: 12km
Mara: 22km
LSD
10km: 10km
Half: 14km
Mara: 24km
LSD
10km: 12km
Half: 16km
Mara: 26km
LSD
10km: 8km
Half: 12km
Mara: 22km
LSD
10km: 10km
Half: 14km
Mara: 24km
LSD
10km: 12km
Half: 16km
Mara: 26km
LSD
10km: 8km
Half: 12km
Mara: 22km
LSD
10km: 10km
Half: 14km
Mara: 24km
LSD
10km: 12km
Half: 16km
Mara: 26km
LSD
10km: 6km
Half: 10km
Mara: 20km
LSD
10km: 8km
Half: 12km
Mara: 22km
LSD
10km: 10km
Half: 14km
Mara: 24km
LSD
10km: 12km
Half: 16km
Mara: 26km
Sunday
LSD
10km: 6km
Half: 10km
Mara: 20km
14
Racing
Sun Run
10km, 7km
Sat 2 Feb
Los Angeles
Marathon
Sun 24 March
Race
Canberra
Marathon
Sun 14 Apr
Race
Boston Marathon
26.2 miles
Mon 15 Apr
Race
Gold Coast
Marathon
Race
City2Surf
14km
Race
Sydney
Marathon
Race
California Int.
Marathon
Sun 8 Dec
Racing
15
Weeks to go:
Boston 24Boston 23Boston 22Boston 21
Boston 20
Canberra 20
Sun Run 9
Los Angeles 15
Boston 19
Canberra 19
Sun Run 8
Los Angeles 14
Boston 18
Canberra 18
Sun Run 7
Los Angeles 13
Boston 17
Canberra 17
Sun Run 6
Los Angeles 12
Boston 16
Canberra 16
Sun Run 5
Los Angeles 11
Boston 15
Canberra 15
Sun Run 4
Los Angeles 10
Boston 14
Canberra 14
Gold Coast 26
Sun Run 3
Los Angeles 9
Boston 13
Canberra 13
Gold Coast 25
Sun Run 2
Los Angeles 8
Boston 12
Canberra 12
Gold Coast 24
Sun Run 1
Los Angeles 7
Boston 11
Canberra 11
Gold Coast 23
Los Angeles 7
Boston 10
Canberra 10
Gold Coast 22
Los Angeles 6
Boston 9
Canberra 9
Gold Coast 21
Los Angeles 5
Boston 8
Canberra 8
Gold Coast 20
Los Angeles 4
Boston 7
Canberra 7
Gold Coast 19
Los Angeles 3
Boston 6
Canberra 6
Gold Coast 18
Los Angeles 2
Boston 5
Canberra 5
Gold coast 17
Los Angeles 1
Boston 4
Canberra 4
Gold Coast 16
Boston 3
Canberra 3
Gold Coast 15
Boston 2
Canberra 2
Gold Coast 14
Boston 1
Canberra 1
Gold Coast 13
Gold Coast 12
Sydney 22
Gold Coast 11
Sydney 21
Gold Coast 10
Sydney 20
Gold Coast 9
Sydney 19
Gold Coast 8
Sydney 18
Gold Coast 7
City2Surf 12
Sydney 17
Gold Coast 6
City2Surf 11
Sydney 16
Gold Coast 5
City2Surf 10
Sydney 15
Gold Coast 4
City2Surf 9
Sydney 14
Gold Coast 3
City2Surf 8
Sydney 13
Gold Coast 2
City2Surf 7
Sydney 12
Gold Coast 1
City2Surf 6
Sydney 11
City2Surf 5
Sydney 10
City2Surf 4
Sydney 9
City2Surf 3
Sydney 8
City2Surf 2
Sydney 7
City2Surf 1
Sydney 6
Sydney 5Sydney 4Sydney 3Sydney 2Sydney 1
Long runs
to go:
Boston 19
Canberra 19
16
17
WeekDay Date WorkAbout this workoutVideoWeeks until
18
48Monday26 November
19
Tuesday27 NovemberIntervals - 400m repeats
WU 2km jog, drills, 4 x 100m strides
10 x 400m hard runs (2 mins rest),
WD 1km easy jog
Keep 15% below your maximum effort for the first 60% of the workout. Look to
open up in the final four reps, especially rep no. 8 and 9.
If you get in over your head and are really struggling in the early stages, break
the session into 2 x [5 x 400m] with a long rest after 5 intervals, around 5 mins.
20
Wednesday28 November
21
Thursday29 NovemberOut n back 8km
4km easy out the door,
4km home hard
WD 2km
Roll out the door very easy. When your turn for home push up to a race pace
or something that is rigorous but nt blowing you up. Aim for a consistent pace
in the return leg.
*Does not have to be on a linear course, the priciple is half/half.
22
Friday30 November
23
Saturday1 December
24
Sunday2 DecemberLSD (long slow distance)
10km runners: 6km
Half marathon runners: 10km
Marathon runners: 20km
Nice easy running, start especially slow and roll into rhythm as you go. These
distances are generalised and not specific to your stage of race preparation.
Boston 19
25
49Monday3 December
26
Tuesday4 DecemberIntervals - Ladder down (online squad week 10)
WU 2km jog, drills, 4 x 100m strides
1600m (3 mins rest), 1200m (3 mins rest), 800m (3 mins rest), 400m
WD 1km easy jog
This workout can be hard to judge. I think it's best t oget the first interval down
(1600m) in relative comfort. During the 1200m, say in the middle of this effort
you could look to crack in. The last two efforts are insignificant in length so you
can guts through those.
27
Wednesday5 December
28
Thursday6 DecemberMLR 60% of this week's
Medium long run @ moderate pace (15-30 seconds/km faster than LSD)
I think it's good to do these on the road, especially for marathon training
This is moderate intensity, but start slow and roll into it. Sometimes it can take
you 6km to find rhythm.
*Do 60% of your LSD distance for this week, e.g. 60% of 12km for Half Marathon
runners = 7.2km
29
Friday7 December
30
Saturday8 December
31
Sunday9 DecemberLSD (long slow distance)
10km runners: 8km
Half marathon runners: 12km
Marathon runners: 22km
Two km increase on last week. This is a gradual step load into specific LSD
training for you race.
Boston 18
32
50Monday10 December
33
Tuesday11 DecemberIntervals - 2km repeats (online squad week 11)
WU 2km jog, drills, 4 x 100m strides
3 x 2km hard runs (3 mins rest),
WD 1km easy jog
Simple session in 3 parts. Keep the first effort conservative. Start no. 2 with the
same mindset, then roll into hard running in the back half of this rep. No. 3 will
be fine just put your foot on the line and push off, get up to speed in 5 strides,
stay relaxed. Punch it in the last 500m.
34
Wednesday12 December
35
Thursday13 DecemberProgressive 12km
3km easy - out the door (e.g. 5:15/km)
3km @ marathon pace (e.g. 5:00/km)
3km @ half marathon pace (e.g. 4:45/km)
3km hard (e.g. 4:30/km)
WD 2km easy
Increasing pace by even amounts over even distacnes. E.g. You'll get faster by
15 seconds per km every 3km. If you don't know your paces, just run to
percentage, e.g. 60%, 70%, 80%, 90% in 3km steps.
36
Friday14 December
37
Saturday15 December
38
Sunday16 DecemberLSD (long slow distance)
10km runners: 10km
Half marathon runners: 14km
Marathon runners: 24km
Remember volume is more important than speed. Just get through the work at
a flat level of pace.
Boston 17
39
51Monday17 December
40
Tuesday18 DecemberIntervals - Mile Matrix (online squad week 12)
WU 2km jog, drills, strides, 4 x 100m strides
2 x 800m (3 mins rest), 4 x 400m (2 mins rest), 8 x 200m (1 min rest)
WD 1km easy
41
Wednesday19 December
42
Thursday20 DecemberTempo 10km
WU 2km easy, drills, 4 x 100 strides increasing pace
Tempo 10km @ half marathon pace (4:00/km)
WD 2km easy
43
Friday21 December
44
Saturday22 December
45
Sunday23 DecemberLSD (long slow distance)
10km runners: 12km
Half marathon runners: 16km
Marathon runners: 26km
Boston 16
46
52Monday24 December
47
Tuesday25 DecemberIntervals - 4km TT (online squad week 13)
WU 2km jog, drills, strides, 4 x 100m strides
4km Time trial
WD 1km easy
48
Wednesday26 December
49
Thursday27 DecemberEasy 40 mins
50
Friday28 December
51
Saturday29 December
52
Sunday30 DecemberLight week: no LSDBoston 15
53
1Monday31 December
54
Tuesday1 JanuaryIntervals - 300m repeats (online squad week 1)
WU 2km jog, drills, 4 x 100m strides
10 x 300m hard runs (2 mins rest between)
WD 1km jog
55
Wednesday2 January
56
Thursday3 JanuaryOut n back 10km
5km easy out the door,
5km home hard
WD 2km
57
Friday4 January
58
Saturday5 January
59
Sunday6 JanuaryLSD (long slow distance)
28km
Boston 14
60
2Monday7 January
61
Tuesday8 JanuaryIntervals - Steps Down 3, 2, 1 (online squad week 2)
WU 2km jog, drills, 4 x 100m strides
3km hard run (3 mins rest), 2km hard run (2 mins rest), 1km hard
WD 1km jog
62
Wednesday9 January
63
Thursday10 JanuaryMLR 14km
Medium long run @ moderate pace (15-30 seconds/km faster than LSD)
I think it's good to do these on the road, especially for marathon training
64
Friday11 January
65
Saturday12 January
66
Sunday13 JanuaryBoston 13
67
3Monday14 January
68
Tuesday15 JanuaryIntervals - 800m repeats (online squad week 3)
WU 2km jog, drills, 4 x 100m strides
5 x 800m hard runs (3 mins rest between)
WD 1km jog
69
Wednesday16 January
70
Thursday17 JanuaryProgressive 12km
3km easy - out the door (4:45/km)
3km @ marathon pace (4:15/km)
3km @ half marathon pace (4:00/km)
3km hard (3:45/km)
WD 2km easy
71
Friday18 January
72
Saturday19 January
73
Sunday20 JanuaryLSD (long slow distance)
30km
Boston 12
74
4Monday21 January
75
Tuesday22 JanuaryIntervals - Pyramid (online squad week 4)
WU 2km jog, drills, 4 x 100m strides
500m (2 mins rest), 1km (3 mins rest), 1500m (3 mins rest), 1km (2 mins rest), 500m
WD 1km jog
76
Wednesday23 January
77
Thursday24 JanuaryTempo 12km
WU 2km easy, drills, 4 x 100 strides increasing pace
Tempo 12km @ half marathon pace (4:00/km)
WD 2km easy
78
Friday25 January
79
Saturday26 January
80
Sunday27 JanuaryLSD (long slow distance)
32km
Boston 11
81
5Monday28 January
82
Tuesday29 JanuaryIntervals - Mile repeats (online squad week 5)
WU 2km jog, drills, 4 x 100m strides
3 x Mile hard runs (3 mins break),
WD 1km easy jog
83
Wednesday30 January
84
Thursday31 JanuaryOut n back 12km
6km easy out the door,
6km home hard
WD 2km
85
Friday1 February
86
Saturday2 February
87
Sunday3 FebruaryLSD (long slow distance)
34km
Boston 10
88
6Monday4 February
89
Tuesday5 FebruaryIntervals - plus 200s (online squad week 6)
WU 2km jog, drills, 4 x 100m strides
2 sets of:
800m (30 seconds rest) + 200m, 2 mins rest,
600m (30 seconds rest) + 200m, 2 mins rest,
400m (30 seconds rest) + 200m
5 mins rest between sets
WD 1km easy jog
90
Wednesday6 February
91
Thursday7 FebruaryMLR 16km
Medium long run @ moderate pace (15-30 seconds/km faster than LSD)
I think it's good to do these on the road, especially for marathon training
92
Friday8 February
93
Saturday9 February
94
Sunday10 FebruaryBoston 9
95
7Monday11 February
96
Tuesday12 FebruaryIntervals - 1km repeats (online squad week 7)
WU 2km jog, drills, 4 x 100m strides
5 x 1km hard runs (3 mins break),
WD 1km easy jog
97
Wednesday13 February
98
Thursday14 FebruaryProgressive 12km
3km easy - out the door (4:45/km)
3km @ marathon pace (4:15/km)
3km @ half marathon pace (4:00/km)
3km hard (3:45/km)
WD 2km easy
99
Friday15 February
100
Saturday16 February
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