This schedule uses preparation for the Glasgow HM in early September as its main focus, with sessions appropriate to preparation for lead-up races also included. Please note that any Monday sessions can (and probably should) be replaced by easy runs for those recovering from races in any of the previous weekends.
Scott
Mon 28/07/2008 (Week 1)
9 miles inc. 7 miles tempo (Pollok Park)
Wed 30/07/2008
3 x (5 x 400 @ 3-5k pace) with 60/45/30secs recs. with 3mins between sets (Bella Park)
Weekend of 02-03/08/2008
12-14 miles steady or Helensburgh HM
Mon 04/08/2008 (Week 2)
6 x 1 mile @ 10k pace with 75secs recs. (Bella Park)
Wed 06/08/2008
20mins ‘out and back’ tempo plus 6 x 30secs strides (Pollok Park)
Weekend of 09-10/08/2008
12-14 miles steady or Mull HM
Mon 11/08/2008 (Week 3)
Hills – 10 x continuous Meadow loops (Pollok Park)
Wed 13/08/2008
3 x (120 / 90 / 60 / 30secs brisk) with equal jog recs. (Pollok Park)
Weekend of 16-17/08/2008
12-14 miles steady and/or Bella 5k
Mon 18/08/2008 (Week 4)
6 x 1k @ 10k pace (relaxed) with 1min recs. (Bella Park)
Wed 20/08/2008
10 miles inc. 8 miles tempo (Pollok Park)
Sat 23/08/2008
12-14 miles steady
Mon 25/08/2008 (Week 5)
Hills – 8 x continuous Bella Park loops
Wed 27/08/2008
8 x 650 @ 5k pace with 75secs recs. (Bella Park – HFAL)
Sat 30/08/2008
10-12 miles steady
Mon 01/09/2008 (Week 6)
2 x 2 miles @ HM pace with 2mins recs. plus 6 x 30secs strides (Pollok Park)
Wed 03/09/2008
10 x 200 (relaxed) with slow jog recs. (Bella Park)
Sun 07/09/2008
Glasgow HM
Mon 08/09/2008 (Week 7)
6-8 miles easy (Pollok Park)
Wed 10/09/2008
8 miles easy (optional 4 / 3 / 2 / 1min brisk with half jog recs.) (Pollok Park)
Sat 13/09/2008
10-12 miles steady
The detailed sessions should be supplemented with easy/steady runs and longer weekend runs as appropriate to upcoming racing targets. See the message board for details of any organised weekend group runs.
Enjoy.
