Self Managed Fitness

Elite Runner

Elite Runner Training Program. Goal time: 16 – 19mins for 6km.

Week Monday Tuesday Wednesday Thurs Friday Saturday Sunday
1 Pyramid training.1) 10 mins jog warm up2)100,200,400,800,1200, at 85% then repeat after 5 mins rest.3) 10 mins warm down 1)10 mins jog warm up2) 30mins Fartlek run – 85% effort3) 10 mins warm down. Interval training.1)10 mins jog warm up2) 8 x400 metres (85% effort) with 2 min walk recovery3)10 mins warm down. Easy 10k run Interval training.1)10 mins jog warm up2) 8 x200 metres (90% effort) with 2 min jog recovery3)10 mins warm down jog 16 k cross-country with hills. Swim recovery. Easy 8k run
2 Pyramid training.1) 10 mins jog warm up2)100,200,400,800,1200, at 85% then repeat after 5 mins rest.3) 10 mins warm down 1)10 mins jog warm up2) 30mins Fartlek run – 85% effort3) 10 mins warm down. Interval training.1)10 mins jog warm up2) 8 x400 metres (85% effort) with 2 min walk recovery3)10 mins warm down. Easy 10k run Interval training.1)10 mins jog warm up2) 8 x200 metres (90% effort) with 2 min jog recovery3)10 mins warm down jog 16 k cross-country with hills. Swim recovery. Easy 8k run
3 Pyramid training.1) 10 mins jog warm up2)100,200,400,800,1200, at 85% then repeat after 5 mins rest b/t sets.3) 10 mins warm down 1)10 mins jog warm up2) 30mins Fartlek run – 85% effort3) 10 mins warm down. Interval training.1)10 mins jog warm up2) 2 sets of 5 x400 m (85% effort) with 2 min walk recovery.5 min rest b/t sets.3)10 mins warm down. Easy 10k run Interval training.1)10 mins jog warm up2) 2 sets of 5 x200 m (90% effort) with 2 min jog recovery. 5 min b/t sets.3)10 mins warm down jog 16 k cross-country with hills. Swim recovery. Easy 8k run
4 Pyramid training.1) 10 mins jog warm up2)100,200,400,800,1200, at 85% then repeat after 5 mins rest b/t sets.3) 10 mins warm down 1)10 mins jog warm up2) 35mins Fartlek run – 85% effort3) 10 mins warm down. Interval training.1)10 mins jog warm up2) 2 sets of 5 x400 m (85% effort) with 2 min walk recovery.5 min rest b/t sets.3)10 mins warm down. Easy 10k run Interval training.1)10 mins jog warm up2) 2 sets of 5 x200 m (90% effort) with 2 min jog recovery. 5 min b/t sets.3)10 mins warm down jog 16 k cross-country with hills. Swim recovery. Easy 8k run
5 Pyramid training.1) 10 mins jog warm up2)100,200,400,800,1200, at 85% then repeat after 5 mins rest b/t sets.3) 10 mins warm down 1)10 mins jog warm up2) 35mins Fartlek run – 85% effort3) 10 mins warm down. Interval training.1)10 mins jog warm up2) 2 sets of 6 x400 m (85% effort) with 2 min walk recovery.5 min rest b/t sets.3)10 mins warm down. Easy 10k run Interval training.1)10 mins jog warm up2) 2 sets of 6 x200 m (90% effort) with 2 min jog recovery. 5 min b/t sets.3)10 mins warm down jog 16 k cross-country with hills. Swim recovery. Easy 8k run
6 Pyramid training.1) 10 mins jog warm up2)100,200,400,800,1200, at 85% then repeat after 5 mins rest b/t sets.3) 10 mins warm down 1)10 mins jog warm up2) 35mins Fartlek run – 85% effort3) 10 mins warm down. Interval training.1)10 mins jog warm up2) 2 sets of 6 x400 m (85% effort) with 2 min walk recovery.5 min rest b/t sets.3)10 mins warm down. Easy 10k run Interval training.1)10 mins jog warm up2) 2 sets of 6 x200 m (90% effort) with 2 min jog recovery. 5 min b/t sets.3)10 mins warm down jog 16 k cross-country with hills. Swim recovery. Easy 8k run
7 Pyramid training.1) 10 mins jog warm up2)100,200,400,800,1200, at 85% then repeat after 5 mins rest b/t sets.3) 10 mins warm down 1)10 mins jog warm up2) 40mins Fartlek run – 85% effort3) 10 mins warm down. Interval training.1)10 mins jog warm up2) 2 sets of 7 x400 m (85% effort) with 2 min walk recovery.5 min rest b/t sets.3)10 mins warm down. Easy 10k run Interval training.1)10 mins jog warm up2) 2 sets of 7 x200 m (90% effort) with 2 min jog recovery. 5 min b/t sets.3)10 mins warm down jog 16 k cross-country with hills. Swim recovery. Easy 8k run
8 Pyramid training.1) 10 mins jog warm up2)100, 200, 400, 800, 1200, at 85% then repeat after 5 mins rest b/t sets.3) 10 mins warm down 1)10 mins jog warm up2) 40mins Fartlek run – 85% effort3) 10 mins warm down. Interval training.1)10 mins jog warm up2) 2 sets o f7 x400 m (85% effort) with 2 min walk recovery.5 min rest b/t sets.3)10 mins warm down. Easy 10k run Interval training.1)10 mins jog warm up2) 2 sets of 7 x200 m (90% effort) with 2 min jog recovery. 5 min b/t sets.3)10 mins warm down jog 16 k cross-country with hills. Swim recovery. Easy 8k run
9 Pyramid training.1) 10 mins jog warm up2)100,200,400,800,1200, at 85% then repeat after 5 mins rest b/t sets.3) 10 mins warm down 1)10 mins jog warm up2) 40mins Fartlek run – 85% effort3) 10 mins warm down. Interval training.1)10 mins jog warm up2) 2 sets of 8 x400 m (85% effort) with 2 min walk recovery.5 min rest b/t sets.3)10 mins warm down. Easy 10k run Interval training.1)10 mins jog warm up2) 2 sets of 8 x200 m (90% effort) with 2 min jog recovery. 5 min b/t sets.3)10 mins warm down jog 16 k cross-country with hills. Swim recovery. Easy 8k run
10 Pyramid training.1) 10 mins jog warm up2)100,200,400,800,1200, at 85% then repeat after 5 mins rest b/t sets.3) 10 mins warm down 1)10 mins jog warm up2) 40mins Fartlek run – 85% effort3) 10 mins warm down. Interval training.1)10 mins jog warm up2) 2 sets of 8 x400 m (85% effort) with 2 min walk recovery.5 min rest b/t sets.3)10 mins warm down. Easy 10k run Interval training.1)10 mins jog warm up2) 2 sets of 8 x200 m (90% effort) with 2 min jog recovery. 5 min b/t sets.3)10 mins warm down jog 16 k cross-country with hills. Swim recovery. Easy 8k run
11 Pyramid training.1) 10 mins jog warm up2)100,200,400,800, at 85% then repeat after 5 mins rest b/t sets.3) 10 mins warm down 1)10 mins jog warm up2) 35mins Fartlek run – 85% effort3) 10 mins warm down. Interval training.1)10 mins jog warm up2) 1 set of 8 x400 m (85% effort) with 2 min walk recovery.3)10 mins warm down. Easy 10k run Interval training.1)10 mins jog warm up2) 2 sets of 7 x200 m (90% effort) with 2 min jog recovery. 5 min b/t sets.3)10 mins warm down jog 14 k cross-country with hills. Swim recovery. Easy 6k run
12 Pyramid training.1) 10 mins jog warm up2)100,200,400,800, at 85% then repeat after 5 mins rest b/t sets.3) 10 mins warm down 1)10 mins jog warm up2) 30mins Fartlek run – 85% effort3) 10 mins warm down. Interval training.1)10 mins jog warm up2) 1 set of 6 x400 m (85% effort) with 2 min walk recovery.3)10 mins warm down. Easy 10k run Interval training.1)10 mins jog warm up2) 2 sets of 6 x200 m (90% effort) with 2 min jog recovery. 5 min b/t sets.3)10 mins warm down jog 12 k cross-country with hills. Swim recovery. Easy 6k run
13 Pyramid training.1) 10 mins jog warm up2)100,200,400, at 85% then repeat after 5 mins rest b/t sets.3) 10 mins warm down 1)10 mins jog warm up2) 25mins Fartlek run – 85% effort3) 10 mins warm down. Interval training.1)10 mins jog warm up2) 1 set of 5 x400 m (85% effort) with 2 min walk recovery.3)10 mins warm down. Easy 10k run Interval training.1)10 mins jog warm up2) 2 sets of 6 x200 m (90% effort) with 2 min jog recovery. 5 min b/t sets.3)10 mins warm down jog 10 k cross-country with hills. Swim recovery. Easy 6k run