If you require guidance to help prepare for the event, we hope you find this useful.
The first thing that may strike you about the programme is that it is based on 3 runs/week. This is formulated on sound science and has been demonstrated to be highly effective. The key to its success is that each session, if executed properly, is challenging and requires a degree of effort and concentration from the runner. The format is simple: 2 blocks of 4 weeks each, with a steadily increasing load.
If you follow this 8-week schedule, you can be confident that you can tackle the full 12Km/7.5 mile event safely and well. Additional “padding” runs are not recommended but by all means, do not hesitate to enhance your active recovery on non-running days by indulging in other immensely beneficial but non-load bearing aerobic activities like cycling, swimming, gym circuits, Pilates and many others. The key here is that impact and repetitive load on joints and leg muscles are avoided while core strength and cardiovascular systems will benefit substantially.
Hope you have found this helpful!
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
Week 1 | 10 x 2 mins
2 min recs RPE 8 |
3-5 miles steady
Some hills RPE 7/8 |
|
Long run
RPE 6 |
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Week 2 | 4 x 6 mins
3 min recs RPE 8 |
3-5 miles steady
RPE 7/8 |
Long run – hills
RPE 6 |
|||
Week 3 | 4 x 7 mins
3 min recs RPE 8 |
|
3-5 miles Fartlek
RPE 7/8 |
Long run -hills
RPE 6 |
||
Week 4
|
20 x 1 min 1 min recs RPE 9 |
|
3-5 miles steady
RPE7/8 |
Long run
RPE 6 |
RPE: Rate of Perceived Exertion – a notional scale from 1 – 10 describing the relative hardness/degree of difficulty of the session based on the physical effort applied. 1 is a gentle stroll whereas 10 is eyeball bursting flatout, as in sprinting – which you won’t be doing!!
FARTLEK (Speed play): Random spells of faster running/increased effort within an overall distance.
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
Week 5 |
20 x 1 min 1 min recs RPE 9 |
2-4 miles comfortable RPE 6 |
|
4 miles easy RPE 6 |
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Week 6 |
10 x 2 mins 2 min recs RPE 8 |
3-4 miles steady Some hills RPE 6/7 |
|
4 miles easy – some hills RPE 6/7 |
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Week 7 |
8 x 3 mins 2 min recs RPE 7 |
3 miles Fartlek Max 3 mins effort RPE 6-8 |
5 miles easy
RPE 6 |
|||
Week 8 | 20 x 1 min
1 min recs RPE 8 |
3-5 miles steady Some hills RPE 6/7 |
4 miles easy RPE 6 |
RPE: Rate of Perceived Exertion – a notional scale from 1 – 10 describing the relative hardness/degree of difficulty of the session based on the physical effort applied. 1 is a gentle stroll whereas 10 is eyeball bursting flatout, as in sprinting – which you won’t be doing!!
FARTLEK (Speed play): Random spells of faster running/increased effort within an overall distance.