Advanced Runner Training Program. Goal time: 20- 24 mins for 6km.
Week | Monday | Tuesday | Wednesday | Thurs | Friday | Saturday | Sunday |
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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. |