WEEK 1
Tuesday – 5 miles (easy)
Wednesday – 5 miles (fast finish)
Friday – 8 x 90 secs fast, 90 secs slow
Saturday – warm up then 4 x 800m fast with 3 min recovery
Sunday – 6 miles (easy)
WEEK 2
Monday – spin
Tuesday – 4 miles easy)
Wednesday – 6 miles (steady)
Thursday – spin
Friday – 5 miles including 16 minutes of 1 min fast, 1 min slow
Saturday – 5 miles (easy)
Sunday – 7-8 miles
WEEK 3
Monday – Rest
Tuesday – 6 miles steady with a fast finish
Wednesday – 4 miles (easy)
Thursday – spin
Friday – 4 x 800m fast with 3 min recovery
Saturday – rest
Sunday – 7-8 miles (Slow)
WEEK 4
Monday – 4 miles (easy)
Tuesday – 6 miles faster than marathon pace
Wednesday – 4 x 3 mins fast with 2 mins recovery
Thursday – spin
Friday – 5 miles (easy)
Saturday – rest
Sunday – 10 miles (slow)
WEEK 5
Monday – 5 miles (easy)
Tuesday – 6 miles (start slow/ fast finish)
Wednesday – 3 x 5 minutes fast with 5 min jog recoveries
Thursday – spin
Friday – 2 miles slow, 1 mile fast, 2 miles slow
Saturday – Rest
Sunday – 10k race (if poss, or 7 miles steady)
WEEK 6
Monday – 5 miles – Easy
Tuesday – 5 miles including 16 x 1 minute fast, 1 minute slow
Wednesday – 2 x 2 miles at marathon pace
Thursday – Spin
Friday – 1 miles easy, 4-5 miles fast, 1 mile jog
Saturday – Rest
Sunday – 10 miles steady
WEEK 7
Monday – 5 miles (easy)
Tuesday – 8 miles faster than race pace
Wednesday – 4 miles (easy)
Thursday – spin
Friday – 4 miles including 6 x 200metre strides
Saturday – Rest
Sunday – 10 miles
WEEK 8
Monday – 5 miles (easy)
Tuesday – 6 miles steady with uphill bursts
Wednesday – 5 miles (easy)
Thursday – Spin
Friday – 6-7 miles (10 x 30 secs fast, 30 secs slow)
Saturday – Rest
Sunday – 12 miles (steady)
WEEK 8
Monday 5 miles (steady)
Tuesday – 5 miles including 16 x 1 minute fast, 1 minute slow
Wednesday – 4 miles
Thursday – spin
Friday – 5-6 miles steady
Saturday – Rest / 2-3 miles super slow in race kit.
Sunday – RACE DAY!!! Good luck.