Week Day: Tuesday

60 Mins Easy

40 Mins & Strides

Ramp Up

Ramp Up

30 Mins Easy

8 x 2 Mins & 8 x 1 Mins

9 x 1km

60 Mins Easy – MP

12 Mins Core

Half Marathon/Marathon Tempo

Track Pyramid

Circuits

Ramp Up 4-3-2-1

S&C

60 Mins Swim

12 mins legs

30 Mins Easy

40 Mins Easy

60 Mins & Strides

Track Pyramid

Ramp Up

S&C

60 Mins Easy

90 Mins Easy

Full Body S&C

Pilates

12 mins legs

Core 10 Mins

90 Mins Easy

Half Marathon Taper

60 Mins Easy

Dover Hills

10 x 3 Mins

10 x 3 Mins

10 x 3 Mins

10 x 3 Mins

Full Body S&C

10 x 3 Mins

20 Mins Legs/Core

S&C

9 x 1km

10 x 1Km

AC Track

10 x 3 Mins

10 x 3 Mins

10 x 3 Mins

S&C

10 x 400s & 200s

10 x 3 Mins

20 x 30 secs

5 x 1km Reps

9 x 1km

60-45-30 Hills

12 Mins Core

60 Mins Easy

5 x 1km

Circuits

10 x 3 Mins

60 Mins Swim

10 x 3 Mins

10 x 3 Mins

Full Body S&C

10 x 3 Mins

10 x 3 Mins

90 Mins & 30 at MP

12 mins legs

15 Mins Core

S&C

90 min

Full Body S&C

12 Mins Core

5 x 1km

90 Mins Long Run

5 Mile Tempo

10 x 3 Mins

5 x 1km Reps

10 x 3 mins

8 x 400s & 200s

30 Mins Easy

12 Mins Legs

5K H2H

Dover Hills

20 x 30 Sec Hill Reps

60 Mins Swim

30 Mins Easy

8 Mins & 60s Secs

5k Time Trial

2 x 5km

20 x 30s Hills

Gym

20 x 30 Sec Hill Reps

20 Mins Legs/Core

2 x 5km

90 Mins Easy

AC Track

20 x 30 Sec Hill Reps

20 x 30 Sec Hill Reps

20 x 30s Hills

Home S&C

Half Marathon/Marathon Tempo