Run - 15min tempo run

10-15minute jog warm up. Afterwards, complete any drills, stretching and strides that you feel necessary.

Now run 15minutes at threshold pace. This is the pace that you can hold for around about an hour.

Afterwards, run 10-15min cool down jog

Planned: 45:00

Run - Easy 5mi run

Easy run at a pace that you can maintain a conversation. This is all about recovery and time on feet

Planned: 5.0 mi

Run - Easy 5mi run

Easy run at a pace that you can maintain a conversation. This is all about recovery and time on feet

Planned: 5.0 mi

Run - 5 x 3minutes at 10km effort

10-15minute very easy warm up jog + drills, strides, stretches, whatever you feel like you may need

5 x 3minute reps with 1minute very easy jog recovery between. These should be run around 10km effort, with the last 1 to 2 slightly faster.

Afterwards, take 4minutes of easy jogging and then run 4 x 30second strides at 5km effort with 1min jog recovery.

10-15minute cool down

Planned: 55:00

Rest Day - Rest Day

Take today as a rest day. Make sure to stay on top of recovery. Roll out, do some light activation/stretching, and take care of your hydration

Run - Easy paced long run

The goal of this run isn’t to run as fast as you can, it is to cover the distance and get the mileage in the legs. You should be running at a pace comfortable enough for you to hold conversation. I would suggest around 7:15-7:45 per mile to begin with and work down from there. If you are feeling tired, slower is fine too.

Planned: 8.0 mi