| Workout | Day | AM/PM | Wk 1 | Wk 2 | Wk 3 | Wk 4 | Wk 5 | Wk 6 | Wk 7 | Wk 8 |
| Easy Recovery Day | M | AM | Easy run - 6 milesShort Hills Workout 4 x 30-60m hill reps (2 - 3 min rest in between) |
Easy run - 6 miles | Easy run - 6 miles | Easy run - 6 miles | Easy run - 6 miles | |||
| PM | Quick Circuit Pull Ups To Failure 2 minutes Press Ups 2 Minute Plank 2 Minute Sit Ups Dips Pyramid - 10, 9, 8, 7, 6, 5, 4 ,3, 2, 1 Box Jumps - 25 |
Cross Training 10 min jog 15 min row 10 min cycleShort Hills Workout 5 x 30-60m hill reps (2 - 3 min rest in between) |
Cross Training 10 min jog 15 min row 10 min cycleShort Hills Workout 8 x 30-60m hill reps (2 - 3 min rest in between) |
Cross Training 10 min jog 15 min row 10 min cycleShort Hills Workout 12 x 30-60m hill reps (2 - 3 min rest in between) |
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| Tempo Day | T | AM/PM | Run 20 minute warm up 20 mins at just off race pace 10-15 minute warm down |
Run 20 minute warm up 20 mins at just off race pace Every fifth minute run for 30 seconds @ quicker than race pace 10-15 minute warm down |
Run 20 minute warm up 20 mins at just off race pace Every fifth minute run 1 minute @ quicker than race pace 10-15 minute warm down |
Long Hills Workout 4 x 30 seconds (2-3 min rest) 4 x 60 seconds (3-4 min rest) 4 x 90 seconds (4-5 min rest)Warm and Cool Down 20 mins |
Run 20 minute warm up 5k @ just off race pace but alternate each 1km to do one slower and the next faster (5 secs variaton between two) 10-15 minute warm down |
Run 20 minute warm up 20 mins at just off race pace Every fifth minute run 1 minute @ quicker than race pace 10-15 minute warm down |
Run 20 minute warm up 20 mins at just off race pace 10-15 minute warm down |
4 x 150m gentle sprints 20 min jog |
| Circuits Day | W | AM | Cindy Cross Fit Workout Warmup firstComplete as many rounds in 40 minutes as you can of: 5 pull-ups, 10 press-ups and 15 air squats (as fast as you can)Record how many rounds you completed)Followed by 30 min jog or |
Filthy 50 50 Box Jumps, 50 jumping pull-ups, 50 kettlebell swings, 50 walking lunge steps, 50 knees to elbows, 50 press press, 50 back extensions, 50 air squats, 50 burpees (dropping all the way to the floor), 50 double unders or normal skips. |
The Murph For 40 mins Run one mile 50 pull-ups, 100 press ups, 150 squats run another mile |
10 reps of (in order no rest) 200m sprint One legged squats Pull Ups Burpees One leg lunges 10 star jumps Press Ups Bear Crawl 200m backwards run10 sets |
Cindy Cross Fit Workout WarmupComplete as many rounds in 40 minutes as you can of: 5 pull-ups, 10 press-ups and 15 air squats (as fast as you can)Record how many rounds you completed)Followed by 30 min jog or |
Filthy 50 50 Box Jumps, 50 jumping pull-ups, 50 kettlebell swings, 50 walking lunge steps, 50 knees to elbows, 50 press press, 50 back extensions, 50 air squats, 50 burpees (dropping all the way to the floor), 50 double unders or normal skips. |
The Murph For 40 mins Run one mile 75 pull-ups, 150 press ups, 200 squats run another mile |
Easy Run (6 miles) |
| PM | Easy Run (6 miles) | Easy Run (6 miles) | Easy Run (6 miles) | Easy Run (6 miles) | Easy Run (6 miles) | Easy Run (6 miles) | Easy Run (6 miles) | |||
| Easy Recovery Day | T | AM/PM | Easy Run with weighted backpack (8 miles @ 60% ) |
Easy Run with backpack (8 miles @ 60% ) include:Long Hill Workouts 2 x 30 seconds (2-3 min rest) 2 x 60 seconds (3-4 min rest) 2 x 90 seconds (4-5 min rest) |
Easy Run with weighted backpack (8 miles @ 60% ) |
Easy Run with weighted backpack (8 miles @ 60% ) |
Easy Run with weighted backpack (8 miles @ 60% ) |
Easy Run with weighted backpack (8 miles @ 60% ) include:Long Hill Workouts 2 x 30 seconds (2-3 min rest) 2 x 60 seconds (3-4 min rest) 2 x 90 seconds (4-5 min rest) |
Easy Run with weighted backpack (8 miles @ 60% ) |
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| Speed day | F | AM | 5 sets of 1 x 800m 50 press ups 2 min plank in between intervals |
Run just one set of 500m, 400m, 300m, 500m, 100m.Get increasingly quicker on each rep. The recovery between each rep should be 60-90 seconds.20 burpees after each interval |
3 sets of: 400m at your 3K pace, then a 30-second rest;20 press ups, 20 burpees, 20 air squats1 x 800m |
8 x 400m: Run the first 400m of each rep at your mile pace, and then acceerate for the final 400m. Your recovery jogs should be 400m. |
5-8 sets of 1 x 800m 50 press ups 2 min plank in between intervals |
Run just one set of 500m, 400m, 300m, 500m, 100m.Get increasingly quicker on each rep. The recovery between each rep should be 60-90 seconds.20 burpees after each interval |
3 sets of: 400m at your 3K pace, then a 30-second rest;20 press ups, 20 burpees, 20 air squats1 x 800m2 minute plank |
rest |
| PM | Optional Jog | Optional Jog | Optional Jog | Optional Jog | Optional Jog | Optional Jog | Optional Jog | Optional Jog | ||
| Strength Day | S | AM | Strength Day 5 Reps of heavy weights- 3 sets 5 x Bench Press 5 x Squats 5 x Deadlift 5 x Power Press 5 x Power Clean |
Strength Day 5 Reps of heavy weights- 3 sets 5 x Bench Press 5 x Squats 5 x Deadlift 5 x Power Press 5 x Hang Clean |
Strength Day 5 Reps of heavy weights- 3 sets 5 x Bench Press 5 x Squats 5 x Deadlift 5 x Power Press 5 x Clean and Press |
Strength Day 5 Reps of heavy weights- 3 sets 5 x Bench Press 5 x Squats 5 x Deadlift 5 x Power Press 5 x Clean |
Strength Day 5 Reps of heavy weights- 3 sets 5 x Bench Press 5 x Squats 5 x Deadlift 5 x Power Press 5 x Power Clean |
Strength Day 5 Reps of heavy weights- 3 sets 5 x Bench Press 5 x Squats 5 x Deadlift 5 x Power Press 5 x Hang Clean |
Strength Day 5 Reps of heavy weights- 3 sets 5 x Bench Press 5 x Squats 5 x Deadlift 5 x Power Press 5 x Clean and Press |
rest |
| PM | Core Workout | Core Workout | Core Workout | Core Workout | Core Workout | Core Workout | Core Workout | rest | ||
| Endurance Day | S | AM | Off Road Trail Run1hr 30 - 2hr (min 12 miles at easy effort) |
Off Road Trail Run1hr 30 - 2hr (min 12 miles at easy effort) |
Off Road Trail Run1hr 30 - 2hr (min 12 miles at easy effort) |
Off Road Trail Run1hr 30 - 2hr (min 12 miles at easy effort) |
Off Road Trail Run1hr 30 - 2hr (min 12 miles at easy effort) | Off Road Trail Run1hr 30 - 2hr (min 12 miles at easy effort) | Off Road Trail Run1hr 30 - 2hr (min 12 miles at easy effort) |
RACE |
| PM | rest | rest | rest | rest | rest | rest | rest | rest | ||
| Every Day | 2 minute plank | 2 minute plank | 2 minute plank | 2 minute plank | 2 minute plank | 2 minute plank | 2 minute plank | 2 minute plank |