June 15th
Non-Marathoners –
3×1200 @ 5k pace (200 recovery)
2x 400 @ mile pace (200 recovery)
Marathoners –
4xmile @ 10k pace (400 recovery)
June 22nd
Non-Marathoners –
2×1000 @ 5k pace (200 recovery)
2×600 @ 3k pace (200 recovery)
2×300 @ mile pace (200 recovery)
Marathoners –
2 x 2k @ 10k pace (400 recovery)
2 x 1k @ 5k pace (200 recovery)
June 29th
Non-Marathoners –
3-4 sets:
1000 @ 3k pace (200 recovery)
400 @ mile pace (200 recovery)
Marathoners –
4-6 x 1200 @ 5k pace (200 recovery)
July 6th
Non-Marathoners –
10-12 x 400 @ 5k pace (200 recovery)
Marathoners –
2 x 2 mile @ 10k pace (400 recovery)
2 x 800 @ 5k pace (200 recovery)
2 x 400 @ 3k pace (200 recovery)
July 12th
Non-Marathoners –
6×600 @ 5K pace
4×400 @ 3K pace
*200 recovery after each
Marathoners –
2 miles at marathon pace
1 mile at half marathon pace
1 mile at 10k pace