4-6 days/week
| MON | TUE | WED | THU | FRI | SAT | SUN | |
|---|---|---|---|---|---|---|---|
| WEEK 1 | How to choose between morning and evening runs | 10 Best Garmin deals | How to choose between morning and evening runs | 2 How to choose between morning and evening runs | Rest | 25-35 mins fartlek | 60-75 mins slow |
| WEEK 2 | How to choose between morning and evening runs | 10 The warm-up rule that every runner should follow | How to choose between morning and evening runs | 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 This is the average 10K finish time | 60-75 mins slow |
| WEEK 3 | How to choose between morning and evening runs | 10 The warm-up rule that every runner should follow | How to choose between morning and evening runs | 4 How to choose between morning and evening runs | 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 | How to choose between morning and evening runs | 4 Published: 06 May 2000 | How to choose between morning and evening runs | 10 The warm-up rule that every runner should follow | Rest | 25-35 mins easy | Mile race! |
