This plan is suitable for runners who are able to comfortably run 3 times per week, up to 45 minutes per run.
The program includes 3 weekly runs, including 2 interval sessions and 1 endurance run. The program progressively increases week by week with regards to intensity and duration. The long run increases up to a maximum of 1 hour 40 mins, so this plan is best suited to runners with a goal time of 2 hours or less. The training load reduces in the final 1-2 weeks, to ensure that you arrive at race day feeling fresh!
A common training approach amongst recreational runners, is to spend most of their time running at one pace. This program teaches you to run at varying paces. Varying your pace through interval training a great way to reduce injury risk, as well as ensuring that your fitness progresses faster. Having variety in your training is also great for motivation and overall enjoyment!
Workouts are structured with specific paces for all intervals. The specific paces are determined based off your 'threshold' pace. This is the pace that you can hold for approximately 40-60 minutes. This pace is determined in the first run of the program.
If you have any questions throughout the program, don't hesitate to contact Ed Langdon at coach@multisportme.com.au.