The below workout is for those of you who can spare four days a week for training. It incorporates hill workouts, speed sessions, circuits and a weekly long run.
% indicates how much effort. So 50% is half your effort. Run one mile as fast as you can which will be your 100% time, so just half this to know how fast you should be running at 50%. Download the PDF version here to put on your fridge!
Day | Wk 1 | Wk 2 | Wk 3 | Wk 4 | Wk 5 | Wk 6 | Wk 7 | Wk 8 |
1 | Easy run - 5 miles | 15 min jog warm upShort Hills Workout4 x 30-60m hill reps (2 - 3 min rest in between)Warm down for 10 minutes |
The Murph Run one mile 20 pull-ups, 50 press ups, 100 Air squats run another mile |
Speed Session 5 sets of 400m run 20 press ups 1 min plank |
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 - 6 miles | 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) |
Easy run - 5 miles |
2 | Run 15 minute warm up 15 mins at 70% effort 10-15 minute warm down |
Run 15 minute warm up 15 mins at 70% Every fifth minute run for 30 seconds @ 80% 10-15 minute warm down |
Long Hills Workout 2 x 30 seconds (2-3 min rest) 2 x 60 seconds (3-4 min rest) 2 x 90 seconds (4-5 min rest)Warm and Cool Down jog - 20 mins |
Run 20 minute warm up 20 mins @ 70% Every fifth minute run 1 minute @ quicker than race pace 10-15 minute warm down |
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 |
5 sets of 800m run 30 press ups 2 min plank in between intervals |
rest | 4 x 150m gentle sprints 20 min jog |
3 | Cindy Workout Warmup first Complete as many rounds in 20 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 20 minute jog |
Quick Circuit Pull Ups To Failure 1 minute Press Ups 1 Minute Plank 1 Minute Sit Ups Dips Pyramid -5 reps, 4 reps, 3 reps, 2 reps, 1 reps Box Jumps - 2515 min jog warm down |
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 Finish with 1 minute plank |
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 Workout Warmup first Complete as many rounds in 20 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 20 minute jog |
Filthy 50 50 Box Jumps, 50 jumping pull-ups, 50 kettlebell swings, 50 walking lunge steps, 50 knees to elbows, 50 push press, 50 back extensions, 50 air squats, 50 burpees (dropping all the way to the floor), |
The Murph Run one mile 25 pull-ups, 50 press ups, 125 squats run another mile |
Light jog |
4 | Off Road Trail Run 1hr (easy effort) |
Off Road Trail Run 1hr 05 mins (easy effort) |
Off Road Trail Run 1hr 10 mins (easy effort) |
Off Road Trail Run 1hr 15 mins (easy effort) |
Off Road Trail Run 1hr 20 mins (easy effort) |
Off Road Trail Run 1hr 10 mins (easy effort) |
Off Road Trail Run 1hr (easy effort) |
Race Day |
Daily Core | 1 minute plank | 1.15 minute plank | 1.30 minute plank | 1.45 minute plank | 2 minute plank | 2 minute plank | 2 minute plank | 2 minute plank |