Scheduled

Done

45 mins easy

65 mins steady

w/u – 6 x (7mins at c 6.10/ 7 mins at c 7.00)

50 mins easy

am 45 easy/steady 

pm w/u – 2 x 6 x 75 secs at c 5.20

(45 secs jog/ 3 mins jog between sets)

– w/d

am - 30 mins easy/steady (Treadmill), 15 mins exercise bike

pm - skipped, due to physio session

23 miles at c 7.15

70

Scheduled

Done

50 mins easy

60 mins easy/steady

w/u – 12 x 2 mins at 5.20/5.25 (60 sec jog)

(2 mins after last rep) – 40 mins at MP

a/m 30 v easy  pm 60 easy/steady

40 mins easy incl 5 mins at c 6.00

Rest

Maidenhead Half

60

Scheduled

Done

30 mins v easy

55 mins easy

a/m 35 easy  

pm 65 steady incl 8 x 20 sec strides

w/u –

7 x (6.5 mins at c 6.10/

6.5 mins at c 7.00)

60 mins easy

Rest

1 mile easy –

19 miles at MP + 10 secs per mile

68

Scheduled

Done

40 mins easy

65 mins easy

w/u – 7 x 3.5 mins at c 5.40 (90 sec)

 + 40 mins at MP

50 mins easy

a/m 35 mins easy

p/m 65 mins steady

Rest

1 mile easy – 5 x 23 mins at MP

 ( 2 mins run on at c 8.30).

Total c 19 miles

66

Scheduled

Done

40 mins easy

60 mins steady

w/u – 3 x 9 mins at c 6.00 (90 secs)

+ 6 x 2.5 mins at c 5.30 (75 secs)

– w/down

50 mins easy

a/m 35 mins easy  

p/m  65 steady

Rest

1 mile easy – 14 miles at MP

+ 10 secs per mile

58

Scheduled

Done

40 mins easy

w/u – 8 x 6 mins at c 5.55 if possible (70 sec jog)

 – w/d – last big session,

all is now maintenance/ winding down from here

30 mins easy

45 mins steady incl 8 x 20 sec strides

w/u – 20 mins at c 6.00/6.05 – w/d

Rest

1 mile easy – 1 hour at MP

+ 10-15 secs per mile

40

Scheduled

Done

30 mins easy

w/u – 4 x 3 mins at c 5.40 (90 secs)

 + 10 mins at c 6.00 – w/d

30 mins easy

10 mins easy – 10 mins at MP

– 5 mins easy

Rest

Rest

Marathon

17 + marathon