Within this programme we will have weeks 1-8 as the base phase and weeks 9-16 as the build phase.
To calculate your 'Threshold Pace' we would like you to complete a 3 mile run (mile 1 warm up, mile 2 as a time trial and mile 3 as a warm down).
Once you complete your 1 mile time trial you will convert this to pace/km.
Each week you will complete:
- 2 Easy runs (60-75's pace/km slower than 1 mile threshold)
- 1 Threshold Interval run (10-15's pace/km slower than 1 mile threshold)
or
- 1 Tempo run (15-25's pace/km slower than 1 mile threshold)
- 1 Long run (60-75's pace/km slower than 1 mile threshold, during build phase some tempo efforts within workouts)
There will be a cutback of volume every 4th week to prevent burnout and aid recovery.
Let's crush this!