am pm
M 4miles easy 3-2x 3km (3rec) @10km pace
T 4miles easy 12x 200m Hills 6/6 jog @800mpace
rec/slow jog down & 5mins after 6
W 8-10miles steady circuits training
T 4miles easy 6 x 1km (3rec) @ 3km pace
F Rest weights (just conditioning)
S Sand Dunes sess/Hills @1500m pace
S 10-12miles
M 4miles easy 4-3x2km (3rec) @5km pace
T 8-10 miles steady Weights
W 6-8miles easy 10-15x100m Hills walk rec @400m pace
T 4miles easy 10x 400m (1min rec) @1500m pace
F Rest or 4-8miles easy
S Race 5km-10km or tempo run 4miles
S 10-12miles
As you can see there are lots of sessions but alot less miles than I have done in the past. The hill sessions above also work as strength sessions- I have cut alot of weights and have found i am running quicker- the strength from the hills is 100% running - rather than weights which can sometimes just be bulk! must be a reason to all sessions! the next phase is again 4-8 weeks