This is a 5 week run programme aiming for the 4 by 1 mile virtual relay race.
This week is your starting point for your mile so the teams can be allocated……then it will be 1 session or 2 session with 1 mile virtual race every second week. Please try and get out 1 or 2 other days for a run which would be a great benefit to you….. A mile focus requires a lot of shorter faster work….obviously work whichever days of the week suit you best.
26th Oct – 1st Nov
Session 1 – 4km alternating 100m at mile pace and 400m at marathon pace.
Session 2 – 1 mile Time trial
– 30mins easy run with 6 by 80m strides after.
– long run 50-60 mins easy running
2nd- 8th Nov
Session 1 – 3km alternating with 200m at mile pace and 200m easy
Session 2 – 5 by 400m at mile pace with 100m jog recovery
– 30mins easy run with 6 by 80m strides after
– long run 50-60mins easy running
9th-15th Nov
Session 1 – 6 by 300m at mile pace with 100m jog recovery
Session 2 – 1 mile virtual race
– 30mins easy run with 6 by 80m strides after
– long run 50-60mins easy running
16th-22nd Nov
Session 1 – 3 by 800m at mile pace with 3min recovery
Session 2 – 8 by 200m faster than mile pace with 2min recovery
– 30mins easy run with 8 by 80m strides after
– 60 mins easy running
23rd -29th Nov
Session 1 – 4 by 200m, 3 by 300m, 2 by 400m all at mile pace or faster with a 1 minute recovery
Session 2 – 1 mile virtual race
– 30mins easy run with 8 by 80m strides after
– 60mins easy running
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