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Advanced Runner

Advanced Runner Training Program. Goal time: 20- 24 mins for 6km.

Week Monday Tuesday Wednesday Thurs Friday Saturday Sunday
1 Interval training.1)10 mins jog warm up2) 5 x200 metres (90% effort) with 2 min walk recovery3)10 mins warm down jog 1)10 mins jog warm up2) 20mins Fartlek run – 85% effort3) 10 mins warm down. Easy 40 mins run Interval training.1)10 mins jog warm up2) 5 x400 metres (85% effort) with 2 min walk recovery3)10 mins warm down Light 30 mins recovery run Competition at club or easy 35 mins run on undulating course Easy 45-60 mins run.
2 Interval training.1)10 mins jog warm up2) 5 x200 metres (90% effort) with 2 min walk recovery3)10 mins warm down jog 1)10 mins jog warm up2) 20mins Fartlek run – 85% effort3) 10 mins warm down. Easy 40 mins run Interval training.1)10 mins jog warm up2) 5 x400 metres (85% effort) with 2 min walk recovery3)10 mins warm down Light 30 mins recovery run Competition at club or easy 35 mins run. Easy 45-60 mins run.
3 Interval training.1)10 mins jog warm up2) 6 x200 metres (90% effort) with 2 min walk recovery3)10 mins warm down jog 1)10 mins jog warm up2) 25mins Fartlek run – 85% effort3) 10 mins warm down. Easy 40 mins run Interval training.1)10 mins jog warm up2) 6 x400 metres (85% effort) with 2 min walk recovery3)10 mins warm down Light 30 mins recovery run Competition at club or easy 35 mins run on undulating course. Easy 45-60 mins run.
4 Interval training.1)10 mins jog warm up2) 6 x200 metres (90% effort) with 2 min walk recovery3)10 mins warm down jog 1)10 mins jog warm up2) 25mins Fartlek run – 85% effort3) 10 mins warm down. Easy 40 mins run Interval training.1)10 mins jog warm up2) 6 x400 metres (85% effort) with 2 min walk recovery3)10 mins warm down Light 30 mins recovery run Competition at club or easy 35 mins run. Easy 45-60 mins run.
5 1)10 mins jog warm up2) 30mins Fartlek run – 85% effort3) 10 mins warm down. Easy 40 mins run Interval training.1)10 mins jog warm up2) 7 x400 metres (85% effort) with 2 min walk recovery3)10 mins warm down Light 30 mins recovery run Competition at club or easy 35 mins run on undulating course. Easy 45-60 mins run.
6 Interval training.1)10 mins jog warm up2) 7 x200 metres (90% effort) with 2 min walk recovery3)10 mins warm down jog 1)10 mins jog warm up2) 30mins Fartlek run – 85% effort3) 10 mins warm down. Easy 40 mins run Interval training.1)10 mins jog warm up2) 7 x400 metres (85% effort) with 2 min walk recovery3)10 mins warm down Light 30 mins recovery run Competition at club or easy 35 mins run. Easy 45-60 mins run.
7 Interval training.1)10 mins jog warm up2) 8 x200 metres (90% effort) with 2 min walk recovery3)10 mins warm down jog 1)10 mins jog warm up2) 35mins Fartlek run – 85% effort3) 10 mins warm down. Easy 40 mins run Interval training.1)10 mins jog warm up2) 8 x400 metres (85% effort) with 2 min walk recovery3)10 mins warm down Light 30 mins recovery run Competition at club or easy 35 mins run on undulating course. Easy 45-60 mins run.
8 Interval training.1)10 mins jog warm up2) 8 x200 metres (90% effort) with 2 min walk recovery3)10 mins warm down jog 1)10 mins jog warm up2) 35mins Fartlek run – 85% effort3) 10 mins warm down. Easy 40 mins run Interval training.1)10 mins jog warm up2) 8 x400 metres (85% effort) with 2 min walk recovery3)10 mins warm down Light 30 mins recovery run Competition at club or easy 35 mins run. Easy 45-60 mins run.
9 Interval training.1)10 mins jog warm up2) 9 x200 metres (90% effort) with 2 min walk recovery3)10 mins warm down jog 1)10 mins jog warm up2) 40mins Fartlek run – 85% effort3) 10 mins warm down. Easy 40 mins run Interval training.1)10 mins jog warm up2) 9 x400 metres (85% effort) with 2 min walk recovery3)10 mins warm down Light 30 mins recovery run Competition at club or easy 35 mins run on undulating course. Easy 45-60 mins run.
10 Interval training.1)10 mins jog warm up2) 8 x200 metres (90% effort) with 2 min walk recovery3)10 mins warm down jog 1)10 mins jog warm up2) 35mins Fartlek run – 85% effort3) 10 mins warm down. Easy 40 mins run Interval training.1)10 mins jog warm up2) 8 x400 metres (85% effort) with 2 min walk recovery3)10 mins warm down Light 30 mins recovery run Competition at club or easy 35 mins run Easy 45-60 mins run.
11 Interval training.1)10 mins jog warm up2) 7 x200 metres (90% effort) with 2 min walk recovery3)10 mins warm down jog 1)10 mins jog warm up2) 30mins Fartlek run – 85% effort3) 10 mins warm down. Easy 40 mins run Interval training.1)10 mins jog warm up2) 7 x400 metres (85% effort) with 2 min walk recovery3)10 mins warm down Light 30 mins recovery run Competition at club or easy 35 mins run Easy 45-60 mins run.
12 Interval training.1)10 mins jog warm up2) 6 x200 metres (90% effort) with 2 min walk recovery3)10 mins warm down jog 1)10 mins jog warm up2) 25mins Fartlek run – 85% effort3) 10 mins warm down. Easy 40 mins run Interval training.1)10 mins jog warm up2) 6 x400 metres (85% effort) with 2 min walk recovery3)10 mins warm down Light 30 mins recovery run Competition at club or easy 35 mins run Easy 45-60 mins run.
13 Interval training.1)10 mins jog warm up2) 5 x200 metres (90% effort) with 2 min walk recovery3)10 mins warm down jog 1)10 mins jog warm up2) 20mins Fartlek run – 85% effort3) 10 mins warm down. Easy 40 mins run Interval training.1)10 mins jog warm up2) 5 x400 metres (85% effort) with 2 min walk recovery3)10 mins warm down Light 30 mins recovery run Competition at club or easy 35 mins run Easy 45-60 mins run.