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TRAINING PLAN - Targets 5hrs & Get Me Around - JULY & AUGUST

July 1	BEGINNER	SUB 5HRS
SUNDAY	Walk 5 mins warm-up – jog/walk continuously for 45 mins – walk 5 mins cool down	Start slowly – then build up to steady pace – total 60 mins.
MONDAY	Rest	Rest
TUESDAY	Walk 5 mins warm-up – jog/walk continuously for 30 mins – walk 5 mins cool down	Walk 5 mins warm-up – 40 mins steady – jog 5 mins cool down
WEDNESDAY	Rest	Rest
THURSDAY	Walk 5 mins warm-up – jog/walk continuously for 30 mins – walk 5 mins cool down	Walk 5 mins warm-up – 40 mins steady – jog 5 mins cool down
FRIDAY	rest	Rest
SATURDAY	Walk 5 mins warm-up – jog/walk continuously for 30 mins – walk 5 mins cool down	10 mins slow jog warm-up – on grass, run alternate fast & slow 1 minute periods for 30 mins, jog cool down

July 8	BEGINNER	SUB 5HRS
SUNDAY	Walk 5 mins warm-up – jog/walk continuously for 50 mins – walk 5 mins cool down	Start slowly – then build up to steady pace – total 80 mins.
MONDAY	Rest	Rest
TUESDAY	Walk 5 mins warm-up – jog/walk continuously for 30 mins – walk 5 mins cool down	Walk 5 mins warm-up – 40 mins steady – jog 5 mins cool down
WEDNESDAY	Rest	Rest
THURSDAY	Walk 5 mins warm-up – jog/walk continuously for 30 mins – walk 5 mins cool down	Walk 5 mins warm-up – 40 mins steady – jog 5 mins cool down
FRIDAY	Rest	Rest
SATURDAY	Walk 5 mins warm-up – jog/walk continuously for 20 mins – walk 5 mins cool down	Warm-up, find a small hill (not too steep) which takes about 2 mins run up – do Kenyan Hills for 20 mins, cool down jog

July 15	BEGINNER	SUB 5HRS
SUNDAY	Walk 5 mins warm-up – jog/walk continuously for 50 mins – walk 5 mins cool down	Start slowly – then build up to steady pace – total 80 mins.
MONDAY	Rest	Rest
TUESDAY	Walk 5 mins warm-up – jog/walk continuously for 40 mins – walk 5 mins cool down	Jog 5 mins warm-up – 40 mins steady – jog 5 mins cool down
WEDNESDAY	Rest	Rest
THURSDAY	Walk 5 mins warm-up – jog/walk continuously for 40 mins – walk 5 mins cool down	Jog 5 mins warm-up – 40 mins steady – jog 5 mins cool down
FRIDAY	Rest	Rest
SATURDAY	10 mins slow jog warm-up – on grass, run alternate fast & slow 1 minute periods for 30 mins, jog cool down	Warm-up, find a small hill (not too steep) which takes about 2 mins run up – do Kenyan Hills for 20 mins, cool down jog

July 22	BEGINNER	SUB 5HRS
SUNDAY	Start slowly – build up to steady pace and run/walk 60 mins	Start slowly – then build up to steady pace – total 90 mins.
MONDAY	Rest	Rest
TUESDAY	Jog 5 mins warm-up – jog/walk continuously for 40 mins – walk 5 mins cool down	Jog 5 mins warm-up – 40 mins steady – jog 5 mins cool down
WEDNESDAY	Rest	Jog 5 mins warm-up – 30 mins steady – jog 5 mins cool down
THURSDAY	Jog 5 mins warm-up – jog/walk continuously for 40 mins – walk 5 mins cool down	Jog 5 mins warm-up – 50 mins steady – jog 5 mins cool down
FRIDAY	Rest	Rest
SATURDAY	10 mins slow jog warm-up – on grass, run alternate fast & slow 1 minute periods for 30 mins, jog cool down	Warm-up, find a small hill (not too steep) which takes about 2 mins run up – do Kenyan Hills for 25 mins, cool down jog

　

July 29	BEGINNER	SUB 5HRS
SUNDAY	Start slowly – build up to steady pace and run/walk 70 mins	Start slowly – build up to steady pace and run/walk 1 hr 45 mins.
MONDAY	Rest	Rest
TUESDAY	Start slowly – build up to steady pace and run/walk 45 mins	Warm-up – 20 mins tempo run @ predicted marathon pace – cool down
WEDNESDAY	Rest	Jog 5 mins warm-up – 30 mins steady – jog 5 mins cool down
THURSDAY	Start slowly – build up to steady pace and run/walk 45 mins	Jog 5 mins warm-up – 60 mins steady – jog 5 mins cool down
FRIDAY	Rest	Rest
SATURDAY	10 mins slow jog warm-up – on grass, run alternate fast & slow 1 minute periods for 30 mins, jog cool down	Warm-up, find a small hill (not too steep) which takes about 2 mins run up – do Kenyan Hills for 25 mins, cool down jog

　

Aug 5	BEGINNER	SUB 5HRS
SUNDAY	Start slowly – build up to steady pace and run/walk 70 mins	Start slowly – build up to steady pace and run/walk 1 hr 45 mins.
MONDAY	Rest	Rest
TUESDAY	Start slowly – build up to steady pace and run/walk 45 mins	Warm-up – 20 mins tempo run @ predicted marathon pace – cool down
WEDNESDAY	Rest	Rest
THURSDAY	Start slowly – build up to steady pace and run/walk 45 mins	Start slowly – build up to steady pace and run/walk 60 mins
FRIDAY	Rest	Rest
SATURDAY	Warm-up, find a small hill (not too steep) which takes about 2 mins run up – do Kenyan Hills for 20 mins, cool down jog	Warm-up, find a small hill (not too steep) which takes about 2 mins run up – do Kenyan Hills for 25 mins, cool down jog

　

Aug 12	BEGINNER	SUB 5HRS
SUNDAY	Start slowly – build up to steady pace and run/walk 90 mins	Start slowly – build up to steady pace and run/walk 2 hrs
MONDAY	Rest	Rest
TUESDAY	Start slowly – build up to steady pace and run/walk 45 mins	Warm-up – 30 mins tempo run @ predicted marathon pace – cool down
WEDNESDAY	Rest	30 mins steady
THURSDAY	Start slowly – build up to steady pace and run/walk 45 mins	Start slowly – build up to steady pace and run/walk 60 mins
FRIDAY	Rest	Rest
SATURDAY	Warm-up, find a small hill (not too steep) which takes about 2 mins run up – do Kenyan Hills for 20 mins, cool down jog	Warm-up, find a small hill (not too steep) which takes about 2 mins run up – do Kenyan Hills for 30 mins, cool down jog

　

Aug 19	BEGINNER	SUB 5HRS
SUNDAY	Start slowly – build up to steady pace and run/walk 90 mins	Start slowly – build up to steady pace and run/walk 2 hrs.
MONDAY	Rest	Rest
TUESDAY	Warm-up, on clear path run hard for 10 mins – take 5 mins recovery then try to run back to the start point in 10 mins, cool down	Warm-up, on clear path run hard for 10 mins – take 5 mins recovery then try to run back to the start point in 10 mins, cool down
WEDNESDAY	Rest	30 mins steady
THURSDAY	Start slowly – build up to steady pace and run/walk 45 mins	Start slowly – build up to steady pace and run/walk 60 mins
FRIDAY	Rest	Rest
SATURDAY	Warm-up, find a small hill (not too steep) which takes about 2 mins run up – do Kenyan Hills for 20 mins, cool down jog	Warm-up, run 4 x 1 mile (approx.) with 3 mins recovery between each. Cool down. Pace should be fast but controlled so that you can hold it for the full mile.