4 mins easy with 4 x 100m strides at faster than mile pace
| MON | TUE | WED | THU | FRI | SAT | SUN | |
|---|---|---|---|---|---|---|---|
| WEEK 1 | Rest | 3mins easy with 4 x 100m strides at faster than mile pace | Rest | 3M inc 200m at estimated mile pace, then 200m jog; then 400m at mile pace; then 400m jog; then 400m at mile pace | Rest | 25 Health & Injuries | 45 mins slow |
| WEEK 2 | Rest | 4How to choose between morning and evening runs | Rest | 4M inc 300m at mile pace, then 200m jog; then 600m at mile pace; then 400m jog; then 200m at faster than mile pace | Rest | 25 mins easy with 4 x 100m strides at mile pace | 45 mins slow |
| WEEK 3 | Rest | 4M inc 8 x 100m strides, each faster than the last, to faster-than-mile pace | Rest | 4M inc 200m at mile pace, then 200m jog; then 800m at mile pace; then 400m jog; then 200m at faster than mile pace | Rest | 25 Best wireless headphones | 45 mins slow |
| WEEK 4 | Rest | 4M inc 200m at mile pace, then 200m jog; then 1000m at mile pace; then 400m jog; then 400m at faster than mile pace | Rest | 3M inc 6 x 100m strides, 1 at 10K pace, 1 at 5K pace, 1 at 3K pace, 1 at mile pace, 1 at 800m pace, 1 at 400m pace | Rest | 25 mins easy with 4 x 100m strides at mile pace | Mile race! |
