Training

• XT- Cross train: Yoga, cycle, swim, what ever – do up to 60min of something else.
• Tempo – this means – TRY to go a little bit faster than usual – this is supposed to be hard and you are not supposed to be able to talk easily.
• Hills – either go up and down a hill of your choice or go and seek out hills and put effort into going up fast and medium on the downs. The mileage on these is not essential as long as you are getting the time on the hill (ranging = 40 min – 80 min )
• Phase 3 – Speed – This is very similar to “just run” – but try and throw in a few “2 min fast” then “1 min recover” – this will help with leg speed and recovery.
• Final week is taper week – taper does not equal “do nothing” you MUST keep up the work and intensity it will just be less distance.


      Week  Mon Tue Wed Thu Fri Sat Sun Total   
        Just Run Tempo Crosstrain Just Run Rest Long Rest   Phase I
Ave 40
October 01-Oct-18 1 Week 1 5 6 XT 6 Rest 12 Rest 29
October 08-Oct-18 2 Week 2 5 7 XT 6 Rest 14 5 37
October 15-Oct-18 3 Week 3 5 8 XT 6 Rest 16 Rest 35
October 22-Oct-18 4 Week 4 5 9 XT 6 Rest 18 8 46
October 29-Oct-18 5 Week 5 5 7 XT 7 Rest 14 Rest 33
November 05-Nov-18 6 Week 6 5 8 XT 7 Rest 16 8 44
November 12-Nov-18 7 Week 7 5 9 XT 7 Rest 18 Rest 39
November 19-Nov-18 8 Week 8 5 10 XT 7 Rest 20 8 50
November 26-Nov-18 9 Week 9 5 10 XT 8 Rest 24 4 51
        Just Run Tempo Crosstrain Just Run Rest Long Rest 364  
December 03-Dec-18 10 Week 10 8 5 XT 8 Rest 18 Rest 39 Phase II
Ave 52
December 10-Dec-18 11 Week 11 8 6 XT 8 Rest 20 Rest 42
December 17-Dec-18 12 Week 12 8 7 XT 8 Rest 22 7 52
December 24-Dec-18 13 Week 13 8 8 XT 8 Rest 26 7 57
January 31-Dec-18 14 Week 14 8 6 XT 9 Rest 24 Rest 47
January 07-Jan-19 15 Week 15 8 7 XT 9 Rest 24 Rest 48
January 14-Jan-19 16 Week 16 8 8 XT 9 Rest 26 8 59
January 21-Jan-19 17 Week 17 8 9 XT 10 Rest 28 8 63
January 28-Jan-19 18 Week 18 8 10 XT 10 Rest 30 6 64
        Hills Tempo Crosstrain Speed Rest Long   471  
February 04-Feb-19 19 Week 19 8 5 XT 8 Rest 24 8 53 Phase III
Ave 61
February 11-Feb-19 20 Week 20 8 6 XT 8 Rest 28 Rest 50
February 18-Feb-19 21 Week 21 8 7 XT 8 Rest 32 8 63
February 25-Feb-19 22 Week 22 8 8 XT 8 Rest 34 12 70
March 04-Mar-19 23 Week 23 8 9 XT 8 Rest 34 15 74
March 11-Mar-19 24 Week 24 9 6 XT 8 Rest 24 Rest 47
March 18-Mar-19 25 Week 25 10 7 XT 8 Rest 28 8 61
March 25-Mar-19 26 Week 26 11 8 XT 8 Rest 32 12 71
April 01-Apr-19 27 Week 27 12 9 XT 8 Rest 34 15 78
April 08-Apr-19 28 Week 28 9 7 XT 8 Rest 24 Rest 48
April 15-Apr-19 29 Week 29 10 8 XT 8 Rest 26 5 57
April 22-Apr-19 30 Week 30 11 9 XT 8 Rest 28 8 64
April 29-Apr-19 31 Week 31 4 XT 4 Rest DAY 1 DAY 2 DAY3 736