|1||Speed Play, ideally off-road||Rest||60 mins easy||Rest||80 mins steady pace||45 mins steady run||Rest|
|2||3 x 8-10 mins hard, 3 mins recovery between efforts, with warm-up and cool down||Easy 25 mins jog||50 mins steady pace||Rest||90 mins easy||45 mins easy||Rest|
|3||Rest||60 mins steady||35 mins easy||Rest||100-110 mins taken very easy||30 mins easy||50 mins hilly circuit with efforts on hills|
|4||3 x 8-10 mins hard, 3 mins recovery between efforts, with warm-up and cool down||35 mins jog||50 mins steady||Rest||50 mins fast pace||Rest||35 mins easy|
|5||60 mins off-road and hilly Speed Play session||Rest||45 mins easy||Rest||120 mins slow||25 mins recovery jog||45 mins steady|
|6||Alternate 3 min hard bursts with 3 min of easy jogging||Rest||60 mins comfortable pace||Rest||120-130 mins slow||24 mins jog||45 mins steady|
|7||60 mins Speed Play with long duration efforts||Rest||50 mins steady||25 mins easy jog||90 mins good pace with long warm-up and cool-down||25 mins very easy||45 mins steady|
|8||4 x 8-10 mins hard, 2.5 mins recovery between efforts||45 mins easy||70 mins at race pace||Rest||145 mins||Rest||45 mins steady|
|9||4 x 8-10 mins hard, 2.5 mins recovery between efforts||45 mins easy||70 mins at race pace||Rest||145 mins||Rest||45 mins easy|
|10||Rest||75 mins off-road Speed Play||45 mins easy||Rest||160 mins taken easy||25 mins jog recovery||45 mins steady|
|11||2 x 15 mins hard, 4 mins recovery between efforts||45 mins steady||25 mins easy jog||Rest||180 mins slow||Rest||50 mins steady|
|12||50 mins relaxed Speed Play||45 mins steady||25 mins easy jog||20 mins easy jog||10k race||Rest||45 mins steady|
|13||4 x 15 mins hard, 2.5 mins recovery between efforts||35 mins slow||50 mins steady||Rest||200 mins slow||25 mins easy recovery||45 mins steady|
|14||60 mins easy Speed Play||35 mins jog||45 mins at marathon race pace||Rest||130 mins steady||Rest||50 mins steady|
|15||35 mins brisk pace + warm-up and cool-down||45 mins steady||Rest||25 mins easy||50 mins steady||5 mins easy off-road||Easy 25 min jog or rest|
|16||30 mins very easy||Rest or 25 mins easy||Rest||15 mins very, very easy jog||RACE DAY||5 mins easy off-road||Warm-up, 10 mins at race pace, cool-down|
Super Slow: Really, really slow, so slow it hardly seems worth putting your kit on.
Easy Jog: No pressure, just loosening up or a recovery run.
Slow: Still a slow pace but a little faster than an ‘easy jog’.
Comfortable: You can chat easily to your training partner and keep the pace consistent.
Steady: Even-paced run where you can chat in short sentences.
Brisk: Slightly breathless, not easy to hold any conversation with your training partner.
Hard: You certainly know you’re working, conversation is definitely out.
W/D Warm down.