Week Mon Tue Wed Thu Fri Sat Sun 1 Rest or Easy Run 4x2 Min efforts 90 secs rest. 2x4 Mins efforts with 2 mins rest. 4 miles easy Pyramid efforts: Rest or cross training 4 miles easy plus 4 x 60m strides Long run appprox. 9 miles 2 Rest or Easy Run 5 Minutes tempo 2 minutes rest. 3 Rest or Easy Run 4 Rest or Easy Run 5 Rest or Easy Run 6 Rest or Easy Run
Repeat 4 x 2 Mins effort 90 seconds rest.
1/2/3/4/5/4/3/2/1.
Reps 5/4/3 off off 90 secs rest.
Reps 3/2/1 off 60 secs rest.
8 - 10 x 90 seconds hard efforts off 45 seconds rest
