4-6 days/week
| MON | TUE | WED | THU | FRI | SAT | SUN | |
|---|---|---|---|---|---|---|---|
| WEEK 1 | The Solid Mile | 10 The Solid Mile | The Solid Mile | 2 How to train like triathlete Lucy Charles-Barclay | Rest | 25-35 mins fartlek | 60-75 mins slow |
| WEEK 2 | The Solid Mile | 10 How to train like triathlete Lucy Charles-Barclay | The Solid Mile | 4 x 400m at mile pace, with 30-sec recoveries; then 15 mins easy jog; then 2 x 400m with 1-min recovery, a little faster than the first set. Ideally use track | Rest | 5-6 Why lactate threshold trumps VO2 max for runners | 60-75 mins slow |
| WEEK 3 | The Solid Mile | 10 How to train like triathlete Lucy Charles-Barclay | The Solid Mile | 4 How to train like triathlete Lucy Charles-Barclay | Rest | 800m at mile pace; then 30 secs recovery; then 400m slightly quicker; then 15 ins jog recovery; then 600m at mile pace; then 1 min recovery; then 400m quicker than last time | 60-75 mins slow |
| WEEK 4 | The Solid Mile | 4 How to train like triathlete Lucy Charles-Barclay | The Solid Mile | 10 How to train like triathlete Lucy Charles-Barclay | Rest | 25-35 mins easy | Mile race! |
