Training

Week beginning 15th September 2014
M – AM easy 3 + 30mins cross trainer            Drills                                     PM easy 4
T – AM – easy 3                                                     Strength & Conditioning  PM 8xlap of lake
W – AM 60mins cross trainer                           Drills                                     PM easy 4
T – AM easy 3                                                       Strength & Conditioning  PM steady 10
F – 70 mins cross trainer
S – Northern Road Relays – 3.9miles 21.34
S – easy 15
Total = 57 miles + 2h40 cross trainer
Week beginning 8th September 2014
M – AM Cross trainer (25×20 1min rec)          Drills                                     PM very easy 3
T – AM easy 3 + 30mins cross trainer             Strength & Conditioning   PM easy 7
W – AM Cross trainer (30x20secs 1min rec) Drills                                      PM very easy 4
T – AM easy 3 + 30mins cross trainer            Strength & Conditioning   PM 5 mile tempo
F – 70 mins cross trainer
S – AM South Shields parkrun (17.45)                                                           PM 60mins cross trainer
S – easy 15
Total = 53 miles + 5h30m cross trainer
Week beginning 1st September 2014
M- AM Cross trainer (15×20/40 1min rec)     Drills                                     PM very easy 3
T – AM Cross trainer (15×60/30 1min rec)     Strength & Conditioning   PM easy 4
W – AM 60mins cross trainer                            Drills                                      PM easy 4
T – AM Cross trainer (15×20/40 1min rec)     Strength & Conditioning    PM easy 5
F – 70 mins cross trainer
S – AM easy 5
S – Great North Run
Total  – 37miles + 5h40m cross trainer
Week beginning 25th August 2014
M – AM easy 5.                                         Drills.                                      PM easy 5
T – AM easy 3.                                          Strength & Conditioning.    PM 4×800
W – AM easy 7.                                         Drills.                                      PM very easy 3
T – AM 60mins pool run.                                                                         PM 20x30secs on cross trainer
F – AM 60mins pool run                        Drills.                                       PM 60mins cross trainer
S – AM 25x30secs cross trainer.                                                             PM 60mins pool run
S – AM 2hrs cross trainer
Total = 31miles + 3hr pool running + 4h50m cross trainer
Week beginning 18th August 2014
M – AM easy 6.                                                                                          PM 15x45secs on cross trainer
T – AM 60mins cross trainer.               Strength & Conditioning.    PM 5x2mins
W – AM 7miles.                                       Drills.                                       PM very easy 3
T – AM 60mins cross trainer.               Strength & Conditioning.    PM 4miles tempo
F – AM 60mins cross trainer.               Drills
S – AM park run.                                                                                       PM 60mins cross trainer
S – easy 14
Total = 50miles + 4h45m cross trainer
Week beginning 11th August 2014
M – AM 45mins cross trainer.             Drills.                                        PM very easy 4
T – AM 60mins cross trainer.              Strength & Conditioning.     PM easy 5
W – AM 60mins cross trainer.            Drills.                                         PM very easy 4
T – AM 20x1min cross trainer.            Strength & Conditioning.      PM easy 5
F – AM 60min cross trainer.                Drills.
S – REST
S – AM easy 6
Total = 24 + 4h35m cross trainerWeek beginning 4th August 2014
M – REST
T – REST
W – REST
T – REST
F – REST
S – park run
S – 45mins cross trainer
Total = 5 + 45mins cross trainer

Week beginning 28th July 2014
M – REST
T – REST
W – REST
T – REST
F – REST
S – REST
S – REST
Total = 0

Week beginning 21st July 2014
M – AM easy 5. Drills. PM easy 5
T – AM 3×3/2/1min PM travel to Glasgow
W – AM easy 6. Drills.
T – AM easy 5
F – REST
S – AM 3 mile including 3mins fast
S – Commonwealth Games Marathon
Total = 45

Week beginning 14th July 2014
M – AM easy 8                                   Drills                                            PM easy 4
T – AM easy 5                                                                                           PM easy 5
W – AM easy 8                                   Strength & Conditioning         PM easy 5
T – AM 5k tempo                               Travel to Manchester               PM easy 5
F – REST                                             Strength & Conditioning
S – 5k tempo
S – easy 13
Total = 70
Week beginning 7th July 2014
M – AM easy 10                                 Drills                                            PM very easy 7
T – AM 5 mile tempo                        Strength & Conditioning         PM 5 mile tempo
W – AM easy 22                                 Drills
T – AM easy 10                                   Strength & Conditioning        PM easy 5
F – AM easy 5                                     Drills                                           PM easy 5
S – easy 5
S – fast finish 22 (14mile steady/Great North 10k/2 miles easy)
Total = 112
Week beginning 30th June 2014
M – AM easy 5                                  Drills                                            PM very easy 7
T – AM steady 12                             Strength & Conditioning          PM easy 6
W – AM steady 15                           Drills                                              PM very easy 4
T – AM easy 5
F – AM easy 5                                   Drills                                             PM steady 8
S – AM 9 mile tempo                                                                              PM easy 5
S – easy 24
Total = 110Week beginning 23rd June 2014
M – AM easy 10                               Drills                                              PM very easy 5
T – AM 1m tempo/Mona fartlek/1m tempo        Strength & Conditioning                               PM easy 6
W – AM steady 15                           Drills                                               PM very easy 4
T – AM easy 5                                  Strength & Conditioning            PM 15 miles tempo
F – REST                                          Drills
S – steady 12
S – steady 26.2
Total = 115Week beginning 16th June 2014
M – AM easy 10                              Drills                                               PM very easy 7
T – AM easy 10                               Strength & Conditioning             PM easy 6
W – AM easy 5                               Drills                                                PM Newburn River Run (6.6 miles)
T – AM easy 5                                 Strength & Conditioning             PM easy 7
F – AM easy 3                                                                                           PM fly to Prague
S – AM shake out 4                                                                                 PM Olomouc Half Marathon (
S – AM travel home                                                                                PM easy 10
Total =  100
Week beginning 9th June 2014
M – AM easy 5                                Drills                                                 PM easy 5
T – AM easy 10                               Core                                                   PM easy 8
W – AM easy 15                              Drills                                                 PM very easy 4
T – AM easy 15                               Core                                                   PM easy 5
F – REST
S – AM 5k tempo/3sets of 2×800/4×400                                            PM easy 5
S – easy 25
Total = 113
Week beginning 2nd June 2014
M – AM easy 10                             Drills                                                 PM very easy 6
T – AM 2m tempo/10x1k/1m tempo   Strength & Conditioning    PM easy 5
W – AM easy 10                                                                                        PM Ill
T – Rest due to illness
F – Rest due to illness
S – very easy 2mile jog
S – Rest due to illness
Total = 45

Week beginning 26th May 2014

M – AM easy 10                             Drills                                                  PM very easy 6
T – AM Monaghetti fartlek x 2   Strength & Conditioning               PM easy 5
W – AM easy 12                             Drills                                                  PM very easy 4
T – AM easy 13                               Strength & Conditioning               PM – easy 5
F – REST
S – AM 4x5k                                                                                               PM easy 5
S – Steady 24
Total = 113
Week beginning 19th May 2014
M – AM easy 5                                Drills                                                   PM very easy 6
T – AM Steady 12                           Strength & Conditioning                PM easy 5
W – AM Steady 15                          Drills                                                   PM very easy 4
T – AM easy 5                                 Strength & Conditioning                 PM 6 miles tempo
F – easy 7                                         Drills
S – AM 5k tempo/10x600m                                                                     PM easy 5
S – Steady 23
Total – 111
Week beginning 12th May 2014
M – AM easy 10                              Drills                                                   PM very easy 6
T – AM 16×400                               Strength & Conditioning                PM easy 5
W – AM Steady 22                         Drills                                                   PM very easy 4
T – AM easy 5                                 Strength & Conditioning                 PM easy 8
F – AM easy 5                                 Drills                                                    PM easy 5
S – Easy 8
S – AM 3 mile shuffle     Manchester 10k
Total = 103
Week beginning 5th May 2014
M – AM easy 10                                Drills                                                  PM easy 5
T – AM Steady 10                             Strength & Conditioning               PM easy 8
W – AM Steady 20                           Drills                                                  PM very easy 4
T – AM easy 7                                    Strength & Conditioning               PM easy 5
RESTAM 3 mile shuffle                                                                               PM 10,000M Track race
S – REST (sore calf)
Total = 85
Week beginning 28th April 2014
M – AM Steady 10                           Drills                                                   PM very easy 6
T – AM easy 5                                   Strength & Conditioning                PM 5 x lake + hill loop
W – AM steady 10                            Drills                                                   PM very easy 4
T – AM easy 5                                    Strength & Conditioning               PM 5 mile progression run
F – 20 miles steady                          Drills
S – AM easy 8                                                                                                PM easy 5
S – AM Sunderland Half Marathon
Total = 107
Week beginning 21st April 2014
M – AM easy 10                         Drills                                                    PM easy 5
T – AM 5min/4/3/2/1/1/2/3/4/5 tempo efforts         S&C             PM easy 7
W – AM steady 10                    Drills                                                     PM very easy 3
T – AM Easy 5                           S& C                                                      PM steady 10
F – Steady 18
S – Easy 7
S – Great Edinburgh Run (10mile)
Total = 102
Week beginning 14th April 2014
M – AM easy 5                           Drills                                                    PM Very easy 4
T – AM easy 5                             S&C                                                      PM 6×600/300
W – AM easy 8                          Drills                                                     PM Easy 5
T – AM easy 5                            S&C                                                       PM Easy 5
F – AM easy 3                            PM Elswick Good Friday Road Relays
S – Steady 8
S – Easy 16
Total = 73
Week beginning 7th April 2014
M – REST
T – REST
W – REST
T – REST
F – REST
S – REST
S – REST

 

Week beginning 31st March 2014

M – AM easy 8                                   Drills                                                  PM very easy 4
T – AM easy 5                                   S&C                                                     PM Monaghetti fartlek
W – AM easy 8                                 Drills                                                  PM easy 5
T – AM easy 5                                   S&C                                                    PM 3 mile tempo
F – Easy 5
S – Easy 5
S – Brighton 10k – 1st 32.35 PB
Total = 72

 
Week beginning 24th March 2014
M – AM easy 8                                   Drills                                                   PM very easy 4
T – AM 6 mile tempo                        Strength & Conditioning                PM easy 8
W – AM easy 5                                   Drills                                                   PM easy 5
T – REST – Travel to Copenhagen
F – easy 4
S – AM 2 mile shake out                  PM World Half Marathon Championship 18th 70.38
S REST – Travel home from Copenhagen
Total = 60
Week beginning 17th March 2014
M – AM easy 10                                    Drills                                                  PM very easy 4
T – AM easy 5                                        Strength & Conditioning               PM 2mile tempo/10x1k/1mile tempo
W – AM easy 12                                     Drills                                                  PM very easy 4
T – AM easy 10                                                                                                  PM very easy 3
F – Easy 7                                                Drills
S – AM 5km tempo                                                                                           PM easy 5
S – Steady 20
Total = 110
Week beginning 10th March 2014
M – AM easy 10                                      Drills.                                                PM very easy 4
T – AM easy 5.                                        Strength & Conditioning               PM 2mile tempo/10×600/2mile tempo
W – AM easy 12                                      Drills.                                                PM very easy 4
T – AM easy 5                                         Strength & Conditioning.              PM 8mile tempo
F – Easy 7.                                               Drills
S – AM 5k tempo/10x1min hills                                                                     PM easy 5
S – steady 20
Total = 109
 
Week beginning 3rd March 2014
M – AM easy10                                     Drills.                                                  PM very easy 4
T – AM easy12                                       Strength & Conditioning.               PM easy 6
W – AM easy10                                     Drills.                                                  PM very easy 4
T – AM Monaghetti fartlek x2           Strength & Conditioning.               PM easy 6
F – Easy 7.
S – AM 3x5k                                          Drills.                                                  PM easy 5
S – steady 20
Total = 110
 
Week beginning 24th February 2014
M – AM easy 10.                                           Drills.                                           PM very easy 4
T – AM easy 5.                                               Strength & Conditioning.        PM 3x3mins/2mins1min
W – AM easy 8.                                             Drills.                                           PM very easy 4
T – easy 8.                                                      Strength & Conditioning
F – REST
S – easy 5 plus strides
S – AM 2mile shake out.                             Reading Half Marathon
Total = 70
 
 
Week beginning 17th February 2014
M – AM easy 10.                                          PM easy 5.                                      Drills
T – AM 2x(mile/2×800/4×400).             PM easy 5
W – AM easy 10.                                          PM easy 5.                                      Drills
T – AM easy 10.                                           PM travel home
F – rest
S – easy 14
S – easy 18
Total = 88
 
Week beginning 10th February 2014 (Kenya)
Mon – AM easy 10.                                       PM easy 5.                                      Drills
Tues – AM track session 10x1km.             Strength & Conditioning.            PM easy 5
Wed – AM easy 7.                                         Drills
Thurs – AM easy 10.                                    PM easy 5
Fri – AM 8 miles tempo.                             Strength & Conditioning.             PM easy 5
Sat – AM easy 10.                                         PM easy 5.                                       Drills
Sun – Easy 21
Total = 111
Week beginning 3rd February 2014 (Kenya)
Mon – AM easy 8.                                         PM easy 6.                                        Drills
Tues – AM track session 10x800m           Strength & Conditioning.              PM easy 5
Wed – AM easy 12.                                       PM easy 5.                                         Drills
Thurs – PM 8 mile split tempo.                 Strength & Conditioning.              PM easy 5
Fri – AM easy 5
Sat – AM easy 10.                                          PM easy 5.                                        Drills
Sun – AM fast finish 20
Total = 108
Week beginning 27th January 2014 (Kenya) 
Mon – AM easy 8.                                         PM easy 5.                                         Drills
Tues – AM track session 16x400m           Strength & Conditioning.               PM easy 5
Wed – AM easy 12.                                       PM easy 5.                                          Drills
Thurs – AM 6 mile tempo.                          Strength & Conditioning.               PM easy 5.
Fri – AM easy 6
Sat – AM easy 10.                                          PM easy 5.                                         Drills
Sun – AM easy 20
Total = 102
 
 
Week beginning 20th January 2014
Mon – AM easy 8.                                          Drills.                                                 PM very easy 4
Tues – AM 3x2miles                                      Strength & conditioning.               PM easy 5
Wed – AM easy 10                                         Drills                                                   PM travel to London
Thurs – fly to Kenya
Fri – AM fly to Eldoret.                                PM easy 6.                                          Drills
Sat – AM easy 8.                                            PM easy 5
Sun – easy 14
Total = 70
 
 
Week beginning 13th January 2014
Mon – AM easy 10                                         Drills.                                                  PM very easy 4
Tues – AM 10x1km.                                       Strength & Conditioning.               PM easy 5
Wed – AM easy 5                                           Drills                                                   PM easy 10
Thurs – AM easy 5                                         Strength & Conditioning.               PM 6mile tempo
Fri – Drills
Sat – AM track session (200/400/600/800/1200/800/600/400/200)      PM easy 5
Sun – easy 18
Total = 95
 
 
Week beginning 6th January 2014
Mon – AM easy 12                                         Drills                                                  PM very easy 4
Tues – AM easy 7                                           Strength & Conditioning               PM 6x1mile
Wed – AM easy 12                                         Drills                                                  PM very easy 4
Thurs – AM 6 mile tempo                            Strength & Conditioning               PM easy 7
Fri – Drills
Sat – easy 12
Sun – AM 2mile cross country relay                                                                      PM – 14 mile run
Total = 104
 
 
Week beginning 30th December 2013
Mon – AM easy 8             Drills      PM very easy 4
Tues – AM easy 10          Strength & Conditioning                               PM easy 5
Wed – AM easy 5             PM 11k tempo (Morpeth 11k)
Thurs – AM easy 10         Strength & Conditioning                               PM easy 5
Fri – Drills
Sat – AM 10 x hill loop around track (0.45miles)                  PM easy 5
Sun – easy 18
Total = 93
 
Week beginning 23rd December 2013
Mon – AM easy 10   Drills             PM very easy 4
Tues – AM easy 5      Strength & Conditioning      PM 6x 1.5lap of lake+hill (0.9mile)
Wed – AM easy 13   PM very easy 5
Thurs – AM 5 mile tempo ish      PM easy 5
Fri – Strength & Conditioning
Sat – session abandoned after 2 reps – felt awful and totally off pace
Sun – rest – make sure I’m fully recovered after Saturday’s fatigue
Total = 79
 
Week beginning 16th December 2013
Mon – AM easy 10    Drills             PM very easy 4
Tues – AM easy 5      Strength & Conditioning      PM 10 x 800
Wed – AM easy 8      Drills             PM easy 5
Thurs – AM easy 10         Strength & Conditioning               PM easy 5
Fri – REST                      Drills
Sat – AM easy 4         PM 10k tempo (Saltwell 10k 35.09)
Sun – easy 18
Total – 90
 
Week beginning 9th December 2013
Mon – AM easy 5.           Drills.     PM very easy 4
Tues – AM 6 x lap of lake/200m hill.         Strength & Conditioning.              PM easy 5
Wed – AM easy 5.           Drills.                     PM easy 5
Thurs. Rest         Strength & Conditioning
Fri – easy 5.        Drills
Sat – AM easy 3.               North East Cross Country Championships
Sun – easy 18
Total = 70
 
Week beginning 2nd December 2013
Mon – AM  8 Easy.    Drills.    PM Very easy 4
Tues – AM 6 x 3min/2min/1min hills        Strength & Conditioning      PM easy 5
Wed – AM 10 easy.         Drills.     PM very easy 3
Thurs – AM 10mile (in gale force winds).          Strength & Conditioning.      PM easy 5
Fri – easy 18
Sat – 10k Tempo
Sun – REST
Total = 90miles
 
Week beginning 25th November 2013
Mon – AM easy 8.    Drills.    PM very easy 4
Tues – AM 10x800m hill 90 sec rec.  Strength & Conditioning.    PM easy 5
Wed – AM easy 5.    Drills.    PM Steady 10
Thurs – AM 10k tempo.   Strength & Conditioning.   PM Easy 5
Fri – Drills
Sat – AM easy 5    PM NEHL XC 1st (from fast pack)
Sun – 18 easy
Total – 90 miles
 
Week beginning 18th November 2013
Mon – AM easy 8.    Drills.    PM very easy 4
Tues – AM XC session 5 x(800m, 600m, 200m)    Strength & Conditioning.    PM easy 5
Wed – Easy 8.    Drills
Thurs – Rest.    Strength & Conditioning
Fri – easy 5
Sat – AM 3mile shake out    PM XC race
Sun – easy 18
Total – 70 miles
 
Week beginning 11th November 2013
Mon – AM easy 8.    Drills.    PM very easy 4 miles
Tues – AM XC hills at Farringdon.    Strength & Conditioning.    PM easy 7
Wed – Easy 5.    Drills
Thurs – AM 10k tempo.    Strength & Conditioning.    PM easy 5
Fri – drills
Sat – 8x800m XC loop
Sun – 15 easy
Total – 75 miles
 
Week beginning 3rd November 2013
Mon – AM easy 8 miles.   Drills.   PM very easy 4miles
Tues – AM 5x(lap of lake, 200m hill, 200m flat)    Strength & Conditioning.  PM 60mins cross trainer
Wed – AM easy 8 miles.   Drills.    PM very easy 3 miles
Thurs – AM 90mins easy.  Strength & Conditioning.  PM 60min cross trainer 
Fri – drills
Sat – easy 8miles
Sun – 10k tempo
Total – 67 miles 
 
 
 
 
 

2 Responses to Training

  1. nkic says:

    Very interesting to see this Aly, hope you keep updating as your training progresses.

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