RUN 15min easy jog Sprint Efforts as outlined below - ALL OUT effort on flat ground - EASY jog to fully recover after 15min easy jog to cool down

Week 1: Sprints: 4x 15sec with 45sec recovery jog
Week 2: Sprints: 4x 15sec with 45sec recovery jog
Week 3: Sprints: 10x 15sec with 45sec recovery jog

day off

RUN: Speed Endurance At your local track, or simulating the distances on a treadmill or by marking out the distance on a flat path or road, do the following: 15min easy continuous w/u Intervals as below 15min easy c/d jog

Week 1: 4x200m RUN race pace / 20sec rest
Week 2: 8x200m RUN race pace / 20sec rest
Week 3: 12x200m RUN race pace / 20sec rest

CROSS TRAINING You can do this on a spin bike, mountain bike, race bike or any other cycling machine, indoors or outdoors.

Week 1: BIKE: 30min easy and flat effort
Week 2: BIKE: 30min easy and flat effort
Week 3: BIKE: 30min easy and flat effort

RUN: Tolerance Run Alternating weeks on land or treadmill / hills You will be building up to the following: (1) Flat Treadmill or Land one week 10min w/u 15min easy 15min at moderate (0.5 – 1 mph faster ) 15min at comfortably uncomfortable (0.5 – 1 mph faster again) 10min easy c/d --- alternating with –- (2) Hill Run the following week 15min easy w/u 30min of hills as described 10min easy c/d

Week 1: 30min easy run on land
Week 2: 30min easy run on land or on treadmill
Week 3: 40min hilly run, moderate

RUN: Long Run 10min easy w/u Endurance run as below 10min easy c/d

Week 1: 60min easy jog including w/u and c/d
Week 2: 70min easy jog including w/u and c/d
Week 3: 80min easy jog including w/u and c/d

day off