Training Schedule Week 13+14
Training Schedule for Week 13 +14
Easy runs should be done at a relaxed pace, while steady runs should be done at a pace that’s slightly uncomfortable, but you shouldn’t be struggling.
BEGINNER
WEEK 13
MONDAY: 60MINS
TUESDAY: 50MINS
WEDNESDAY: REST
THURSDAY: 50MINS
FRIDAY: 60MINS
SATURDAY: 1 HOUR 15 MINS
SUNDAY: REST
WEEK 14
MONDAY: 45MINS
TUESDAY: 45 MINS
WEDNESDAY: REST
THURSDAY: 40MINS
FRIDAY: 30MINS(50% JOGGING)
SATURDAY: 30MIN ( WALKING)
SUNDAY: REST
MONDAY: RACE
NOVICE
WEEK 13
MONDAY: 5 MILES (MIDDLE 3 MILES AT A STEADY PACE)
TUESDAY: 5 MILES EASY
WEDNESDAY: REST DAY
THURSDAY: 5 MILES (4MILES AT A STEADY PACE)
FRIDAY: 4 MILES EASY
SATURDAY: 7-8 MILES EASY
SUNDAY: REST DAY
WEEK 14
MONDAY: 4 MILES EASY
TUESDAY: 4 MILES ( 2 MILES STEADY)
WEDNESDAY: REST DAY
THURSDAY: 3MILES EASY
FRIDAY: 3 MILES EASY
SATURDAY: 2 MILES
SUNDAY: REST DAY
MONDAY: RACE DAY
INTERMEDIATE
The Easy runs are all about time on the feet and recovery, so they should be done nice and relaxed.(7-9min mile pace) The Steady runs should be done at faster pace so you should feel comfortably uncomfortable, which is about 70-75% effort (7-8Min mile pace). If you are struggling, you are going too fast!
WEEK 13
MONDAY: REST DAY
TUESDAY: 7 MILES STEADY
WEDNESDAY: 7 MILES ( 4 MILE TEMPO INCLUDED)
THURSDAY: 7 MILES EASY
FRIDAY: 7 MILES ( 6-8 X 2 MINS FAST)
SATURDAY: REST DAY
SUNDAY: 9-10 MILES EASY
WEEK 14
MONDAY: REST DAY
TUESDAY: 5 MILES (6 X 400M- 200 JOG RECOVERY)
WEDNESDAY: 5MILES EASY
THURSDAY: 4-5 MILES VERY EASY
FRIDAY: REST DAY
SATURDAY: 3 MILE EASY JOG ( 5 X 100METRE STRIDES)
SUNDAY: 2 MILE VERY EASY JOG
MONDAY: RACE DAY
The easy runs are about time on the feet and logging the miles, so they should be done at a relaxed pace(7-8min mile pace). Running your easy days too quick will result in you not recovering sufficiently from the hard sessions.
The steady run would be about 20-30 seconds a mile faster than your easy run.
Tempo run should be done at a pace that’s 25-30 sec slower than your 10k race pace.
ADVANCED
WEEK 13
MONDAY: REST DAY
TUESDAY: 8 MILES AT STEADY PACE
WEDNESDAY: 7 MILES (6 X 3 MINS AT NEAR 5K RACE PACE-2MIN REC)
THURSDAY: 8 MILES EASY
FRIDAY: 7 MILES (4 MILES AT MARATHON PACE)
SATURDAY: 7 MILES STEADY/EASY
SUNDAY: 10 MILES EASY
WEEK 14
MONDAY: REST DAY
TUESDAY: 7 MILES (6 X 400M-200M RECOVERY)
WEDNESDAY: 6 MILES EASY
THURSDAY: 5 MILES EASY (6-8 X 100 METRE STRIDES)
FRIDAY: 4 MILES EASY
SATURDAY: 3 MILES EASY
SUNDAY: REST
MONDAY: RACE DAY
