4 Summer running gear sale
| MON | TUE | WED | THU | FRI | SAT | SUN | |
|---|---|---|---|---|---|---|---|
| WEEK 1 | Rest | 3M inc 5 x 100m strides, each faster than the last, to faster-than-mile pace | Rest | 3M inc 200m at estimated mile pace, then 200m jog; then 400m at mile pace; then 400m jog; then 400m at mile pace | Rest | 25 essential rainy day running tips | 45 mins slow |
| WEEK 2 | Rest | 4Summer running gear sale | Rest | 4M inc 300m at mile pace, then 200m jog; then 600m at mile pace; then 400m jog; then 200m at faster than mile pace | Rest | 25 M inc 8 x 100m strides, each faster than the last, to faster-than-mile pace | 45 mins slow |
| WEEK 3 | Rest | 4The low-mileage guide to marathon training | Rest | 4M inc 200m at mile pace, then 200m jog; then 800m at mile pace; then 400m jog; then 200m at faster than mile pace | Rest | 25 day-a-week 4-week mile schedules | 45 mins slow |
| WEEK 4 | Rest | 4M inc 200m at mile pace, then 200m jog; then 1000m at mile pace; then 400m jog; then 400m at faster than mile pace | Rest | 3M inc 6 x 100m strides, 1 at 10K pace, 1 at 5K pace, 1 at 3K pace, 1 at mile pace, 1 at 800m pace, 1 at 400m pace | Rest | 25 M inc 8 x 100m strides, each faster than the last, to faster-than-mile pace | Mile race! |
