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EXAMPLE ADVANCED 16 WEEK TRAINING PROGRAMME
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| Week 1 | 5m jog | run to hill
8 x 200m uphill jog back |
6m steady | 5m fartlek | Rest of 5m easy | 5-8m cross country | 12m long run |
| Week 2 | 5m jog | run to hill
8 x 300m uphill jog back |
8m steady | 5m fartlek | Rest or 5m easy | 5-8m cross country | 13m long run |
| Week 3 | 5m jog | run to hill 10 x 45 sec uphill jog back | 6m steady | 6m fartlek | Rest or 5m easy | 5-8m cross country | 14m long run |
| Week 4 | 5m jog | 6m run to hill 10 x 45 sec uphill jog back | 8m steady | 6m fartlek | Rest or 5m easy | 5-8m cross country | 15m long run |
| Week 5 | 5m jog | 7m run to hill 10 x 45 sec uphill jog back | 6m steady | 7m fartlek | Rest or 5m easy | 5-8m cross country | 16m long run |
| Week 6 | 5m jog | 8m run to hill 8 x 500m uphill jog back | 8m steady | 7m fartlek | Rest or 5m easy | 5-8m cross country | 17m long run |
| Week 7 | 5m jog | 8m run to hill 8 x 500m uphill jog back | 6m steady | 8m fartlek | Rest or 5m easy | 5-8m cross country | 18m long run |
| Week 8 | 5m jog | 7m run to hill 10x 500m uphill jog back | 8m steady | 8m fartlek | Rest or 5m easy | 5-8m cross country | 19m long run |
| Week 9 | 5m jog | 7m run to hill 10 x 500m uphill jog back | 6m steady | 9m fartlek | Rest or 5m easy | 5-8m cross country | 20m long run |
| Week 10 | 5m jog | run to hill 10 x 500m uphill jog back | 8m steady | 9m fartlek | Rest or 5m easy | 5-8m cross country | 21m long run |
| Week 11 | 5m jog | run to hill 8 x 500m uphill jog back | 6m steady | 10m fartlek | Rest or 5m easy | 5-8m cross country | 21m long run |
| Week 12 | 5m jog | run to hill 10 x 400m uphill jog back | 8m steady | 10m fartlek | Rest or 5m easy | 5-8m cross country | 22m long run |
| Week 13 | 5m jog | run to hill 10 x 500m uphill jog back | 6m steady | 10m fartlek | Rest or 5m easy | 5-8m cross country | 19m long run |
| Week 14 | 5m jog | run to hill 12 x 500m uphill jog back | 8m steady | 8m fartlek | 3m easy | 5-8m cross country | 16m long run |
| Week 15 | 5m jog | 8m jog | 6m steady | 4m fartlek | Rest or 3m easy | 5-8m cross country | 14m long run |
| Week 16 | 5m jog | 5m jog | 4m steady | 5m easy | Rest | 3m jog | RACE DAY |
- Fartlek means doing a run with bursts of speed within the run which then places stress on both the aerobic and anerobic systems therefore helping to improve your fitness considerably – aim to make the speed component of the run approx. 400-500m ie. If doing an 8 mile fartlek run at speed for 500m then jog slowly for 500m and continue this for 8 miles
- Always make sure warm up and stretch before any training session and stretch after every training session
REMEMBER
- Quality of training rather than quantity is more important
- If miss a run due to being unwell or for work/social reasons try to move that session to your rest day
- If weather particularly bad avoid training as will only waste your time and energy
- If injured do not train – seek advice and help from your physiotherapist – physiotherapists from Physiocomestoyou are always easy to reach at any time for advice or treatment
- If feel particularly tight, sore or have an injury a good sports massage is always helpful