4-6 days/week
| MON | TUE | WED | THU | FRI | SAT | SUN | |
|---|---|---|---|---|---|---|---|
| WEEK 1 | Rest or 25-35 mins slow | 10 x 100m strides around mile pace, on grass | Rest or 25-35 mins slow | 2 What is aerobic vs anaerobic exercise | Rest | 25-35 mins fartlek | 60-75 mins slow |
| WEEK 2 | Rest or 25-35 mins slow | 10 Resting heart rate | Rest or 25-35 mins slow | 4 x 400m at mile pace, with 30-sec recoveries; then 15 mins easy jog; then 2 x 400m with 1-min recovery, a little faster than the first set. Ideally use track | Rest | 5-6 How to get started on the running track | 60-75 mins slow |
| WEEK 3 | Rest or 25-35 mins slow | 10 Resting heart rate | Rest or 25-35 mins slow | 4 What is aerobic vs anaerobic exercise | Rest | 800m at mile pace; then 30 secs recovery; then 400m slightly quicker; then 15 ins jog recovery; then 600m at mile pace; then 1 min recovery; then 400m quicker than last time | 60-75 mins slow |
| WEEK 4 | Rest or 25-35 mins slow | 4 Best winter running gear | Rest or 25-35 mins slow | 10 Resting heart rate | Rest | 25-35 mins easy | Mile race! |
