SESSION

WEEK TWO

Beginning 7th January - total mileage approx 37

MONDAY

4M easy (approx 38 mins)

TUESDAY

Striders speed session : (approx 35 mins) gentle strides and speedwork  track or Sandilands eg 5x1000m, see website for details

WEDNESDAY

Striders club run : 6M (approx 63 mins) slow/medium

THURSDAY

4M (approx 36 mins) steady or cross train Trinity swim

FRIDAY

Rest or easy Club run from Sandilands 3M

SATURDAY

5M (approx 50 mins) easy or Surrey League cross country : 5M

SUNDAY

Greenwich special 13+ M or 13M (approx 2hr 08) slow (90 min session from Sandilands but with early start or late finish

WEEK THREE

Beginning 14th January - total mileage approx 40

MONDAY

4M easy (approx 38 mins)

TUESDAY

Striders speed session : e.g.1M jog, then 3 x 1200m (sub 5 mins), with 2-min (200m) jog recoveries, then 1M jog, see website

WEDNESDAY

Striders club run : 8M (approx 80 mins) slow/medium

THURSDAY

Tempo run. 1M jog, then 3M (approx 26 mins) brisk, then 1M jog

FRIDAY

Rest or easy Club run from Sandilands 3M

SATURDAY

5M (approx 50 mins) easy or East Surrey relays (2M)

SUNDAY

Striders club run : 13M (approx 2hr 08) slow with early start or Dartford 10M race

WEEK FOUR

Beginning 21st January - total mileage approx 40

MONDAY

Rest

TUESDAY

Striders speed session : 1M jog,  8x Upfield (hills) then 1M jog

WEDNESDAY

Striders club run : 8M (approx 80 mins) slow/medium

THURSDAY

5M easy steady or Cross train Trinity swim

FRIDAY

Rest or easy Club run from Sandilands 3M

SATURDAY

5M (approx 50 mins) easy or Southern xc champs (9M)

SUNDAY

Striders club run : 15M (approx 2hrs 30) slow

WEEK FIVE

Beginning 28th January - total mileage approx 45

MONDAY

4M (approx 38 mins) easy

TUESDAY

Striders speed session : e.g. 1M jog, then 4 x 1 mile then 1M jog

WEDNESDAY

Striders club run : 9M (approx 90 mins) slow/medium

THURSDAY

1M jog, then 4M (approx 30 mins) brisk, then 1M or cross train Trinity swim

FRIDAY

Rest or easy Club run from Sandilands 3M

SATURDAY

5M (approx 50 mins) easy

SUNDAY

Merstham run 15M brisk or club run 18M slow (approx 3hrs)

WEEK SIX

Beginning 4th February - total mileage approx 50

MONDAY

4M (approx 38 mins) easy recovery run

TUESDAY

Striders speed session : see website for details

WEDNESDAY

Striders club run : 10M (approx 100 mins) slow/medium

THURSDAY

7M (approx 63 mins) steady

FRIDAY

Rest or easy Club run from Sandilands 3M

SATURDAY

Surrey League cross country : 5 miles or 5M (approx 50 mins) easy or Brands Hatch half marathon

SUNDAY

Striders club run : 19M (approx 3 :11hrs) slow or Sidcup 10M / Wokingham Half 

WEEK SEVEN

Beginning 11th February - total mileage approx 43

MONDAY

Rest

TUESDAY

Striders speed session : 5M speed, 2 miles jog see website

WEDNESDAY

Striders club run : 11M (approx 110 mins) medium/slow

THURSDAY

1M jog, then 3M (approx 26 mins) brisk, then 1M jog

FRIDAY

Rest or easy Club run from Sandilands 3M

SATURDAY

5M (approx 50 mins) easy 

SUNDAY

Brighton Half marathon or 15M slow from Sandilands

WEEK EIGHT

Beginning 18th February - total mileage approx 46

MONDAY

Rest

TUESDAY

Striders speed session :e.g 5M speed, 2 miles jog see website

WEDNESDAY

Striders club run : 8M (approx 76 mins) slow/medium

THURSDAY

9M (approx 80 mins) slow/steady

FRIDAY

Rest or easy Club run from Sandilands 3M

SATURDAY

5M (approx 50 mins) easy 

SUNDAY

Wandle run  17M steady or club run 20M slow (approx 3:20hrs)  or Tunbridge Wells half

WEEK NINE

Beginning 25th February - total mileage approx 43

MONDAY

4M (approx 38 mins) easy recovery run

TUESDAY

Striders speed session : eg 5M speed, 2 miles jog see website

WEDNESDAY

Striders club run : 9M (approx 86 mins) slow /medium

THURSDAY

1M jog, then 3M (approx 26 mins) brisk, then 1M jog or cross train Trinity swim

FRIDAY

Rest or easy Club run from Sandilands 3M

SATURDAY

3M (approx 30 mins) easy

SUNDAY

Striders club run :15M slow or Eastbourne Half-marathon (aim for 1:37) or Thanet 20M (Sandwich)

WEEK TEN

Beginning 3rd March - total mileage approx 49

MONDAY

Rest

TUESDAY

Striders speed session : eg 5M speed, 2M jog see website

WEDNESDAY

Striders club run : 6.5M (approx 60 mins) slow/ medium

THURSDAY

11M (approx 100 mins) steady

FRIDAY

Rest or easy Club run from Sandilands 3M

SATURDAY

5M (approx 50 mins) easy

SUNDAY

Striders club run : 20M (approx 3:20hrs) slow

WEEK ELEVEN

Beginning 10th March - total mileage approx 50

MONDAY

4M (approx 38 mins) easy recovery run

TUESDAY

Striders speed session : 5M speed, 2 miles jog

WEDNESDAY

Striders club run : 9M (approx 90 mins) slow/medium

THURSDAY

1M jog, then 3M (approx 25 mins) brisk, then 1M jog or cross train Trinity swim

FRIDAY

Rest or easy Club run from Sandilands 3M

SATURDAY

5M (approx 50 mins) easy

SUNDAY

Cranleigh 21 at marathon pace or 20M (approx 3:20hrs) slow from Club or Oakley 20M or Hastings/Fleet half marathons

WEEK TWELVE

Beginning 17th March - total mileage approx 50

MONDAY

4M (approx 38 mins) easy recovery run

TUESDAY

Striders speed session : eg 5M speed, 2 miles jog see website

WEDNESDAY

Striders club run : 6.5m (approx 60 mins) slow/medium

THURSDAY

1M jog, then 4M (approx 34 mins) brisk, then 1M jog or cross train Trinity swim

FRIDAY

Rest or easy Club run from Sandilands 3M

SATURDAY

5M (approx 50 mins) easy

SUNDAY

Kingston run : 21M steady (3 hrs 10) or club run 22M slow (approx 3hrs 30)

WEEK THIRTEEN

Beginning 24th March - total mileage approx 47

MONDAY

Rest 

TUESDAY

Striders speed session :eg 5M speed, 2 miles jog see website

WEDNESDAY

Striders club run : 6.5M (approx 60 mins) slow/medium

THURSDAY

10M (approx 90 mins) steady

FRIDAY

Rest easy Club run from Sandilands 3M

SATURDAY

5M (approx 50 mins) easy

SUNDAY

Striders club run : 18M (approx 2hrs 50 mins) slow or Kingston Breakfast run 16M or Paddock Wood half.

WEEK FOURTEEN

Beginning 31st March - total mileage approx 34

MONDAY

4M (approx 38 mins) easy recovery run

TUESDAY

Striders speed session :eg 5M speed, 2 miles jog see website

WEDNESDAY

4.5M (approx 45 mins) slow

THURSDAY

1M jog, then 3M (approx 25 mins) brisk, then 1M jog

FRIDAY

Rest or easy Club run from Sandilands 3M

SATURDAY

4M (approx 40 mins) easy

SUNDAY

10M (approx 105 mins) steady, in your racing kit. Practise your pre-race routine

WEEK FIFTEEN

Beginning 7th April - minimal up to race approx 12

MONDAY

Rest

TUESDAY

30mins steady 3.5M

WEDNESDAY

4M (approx 40 mins) easy

THURSDAY

Rest or cross train Trinity swim

FRIDAY

Rest

SATURDAY

 2M or 20mins jog, inc. a few strides

SUNDAY

RACE DAY