Updated Training Plan

I’ve found a couple of events that are useful for “piggybacking” onto in my training plan (specifically the Devilla Forest 15km and the Lasswade 10 mile) and so have updated my training plan.

I am officially “in training” now, although with today being a rest day it does feel something of a cheat!

# W/B Mon Tue Wed Thu Fri Sat Sun Miles
1 06-Feb Rest 3 mile easy Rest 3 mile easy Rest 3 mile easy 7 mile slow jog/walk 16
2 13-Feb Rest 3 mile easy Rest 4 mile easy Rest 3 mile easy 10 mile slow jog/walk 20
3 20-Feb Rest 5 mile easy, with few faster stretches Rest 5 mile easy Rest 3 mile easy Devilla 15km 22
4 27-Feb Rest 5 mile easy Rest Run to hill, 9 x 40s uphill & jog back. Run home Rest 3 mile easy Lasswade 10 mile >18
5 05-Mar Rest 6 miles
Start slow, then 6 faster bursts between 2 lampposts, cool down jog
Rest Hill session as last week with one extra rep Rest 4 mile easy 13 miles easy >23
6 12-Mar Rest 6 miles
Start slow, build up pace
Rest 7 mile easy Rest 5 mile inc some fast 200m bursts Alloa Half Marathon 31
7 19-Mar Rest Warm up.
3 x 10 mins with faster bursts
Brisk walking between
Cool down brisk walk
Rest 6 mile easy with few surges Rest Warm up.
3 miles brisk.
Warm down
15-16 miles.  Very Easy
Take drinks!
>24
8 26-Mar Rest 5 mile easy, with few faster stretches Rest 7 mile easy Rest 3 mile easy Heaven and Hell Half Marathon 28
9 02-Apr Rest 6 mile steady Rest 8 mile easy Rest Warm up.
3 miles brisk.
Warm down
16-18 miles.
Steady pace
34
10 09-Apr Rest 5 miles easy
Few fast strides
Rest 9 miles easy Rest 3 miles easy 11-13 miles easy jog/walk 29
11 16-Apr Rest Warm up.
6 x 45s fast, 3 min jog.
Warm down
Rest 6 miles.
Start slow.
Finish faster for last 10 mins
Rest 3 mile easy 18 mile jog/walk >27
12 23-Apr Rest 5 mile easy Rest 9 mile easy Rest 3 mile easy 13 mile jog/walk or
Half marathon
30
13 30-Apr Rest 6 mile steady Rest 8 mile easy Rest 3 mile easy 20mile endurance jog / walk.  Prepare drinks in advance 37
14 07-May Rest 8 miles steady Rest 6 mile easy Rest 3 mile brisk 10-12 mile jog / walk 28
15 14-May Rest 6 mile steady Rest 5 mile easy Rest 3 mile easy 10 mile easy.
Practise marathon preparation
25
16 21-May Rest Warm up.
1 mile fast.
Warm down
Rest 3 mile jog.
Wear racing kit
Rest 20 min jog,
inc easy strides & rest
Race Day! 30