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December strengthener

This schedule will get you ready for spring with a mix of strength work and some longer runs to toughen you up ready for marathon season. Increase your long run by at most 15min a week, so if you're not ready for 1h45 on the first Sunday, start with less and build up. If you don't plan on doing a marathon, simply reduce the Sunday runs by 30 to 45 mins.

Customization

The schedule shown is for a runner hoping to complete a MARATHON race in a time of 04:20:00.

No optional days selected.

Full Schedule:

Use our pace calculator to find out more about the terms used in the schedule.

Week 1

04/12/17-10/12/17

How fast should you do the Parkrun? It's up to you. Some of the parkruns in this schedule are marked as "hard", but all the others you can choose how to run it yourself depending on how you feel. Take it easy if you feel tired. Learn to listen to your body and adapt your plans."

Monday  
Tuesday 2x( 5 x 40sec hill sprints, jog/walk recovery) 3min jog between sets
Wednesday  
Thursday 3000m time trial
Friday  
Saturday  
Sunday 9 miles Easy (1h40)

Week 2

11/12/17-17/12/17

Monday  
Tuesday 2x( 6 x 40sec hill sprints, jog/walk recovery) 3min jog between sets
Wednesday  
Thursday Oregon circuits - 400m fast followed by circuit exercises for 20secs as called by the coach e.g. squats, push ups, burpees, squat thrusts, lunges, plank, sit ups, high knees, leg raises. 25 min total duration.
Friday  
Saturday  
Sunday 11 miles Easy (2h02)

Week 3

18/12/17-24/12/17

Monday  
Tuesday 10x( 40sec hill sprints, jog/walk recovery)
Wednesday  
Thursday 30 min Parlauf, 400m efforts at 3k pace
Friday  
Saturday  
Sunday 11 miles Easy (2h02)

Week 4

25/12/17-31/12/17

Monday  
Tuesday Highgate. 7 miles Easy (1h17)
Wednesday  
Thursday No track session. 12 x ( 40sec hill sprints, jog/walk recovery) or 20min threshold
Friday  
Saturday  
Sunday 9 miles Easy (1h40)

 

Advice

It's important to be flexible out your schedule. This plan is just an outline and it is important to pay attention to how you feel. Here are some tips: