HOLMES Schedule

January to April 2010 – The London Marathon Plan

 W/C

MON

TUE

WED

THUR

FRI

SAT

SUN

 4-Jan

 

 

 

 

 

 

 

10 - 11m steady

11-Jan

REST

10x 200m hills.jog back recovery. (Deer Park)

6M steady

Variation run (tempo / hills / Fartlek / sprints)

REST

5m easy

10 miles (+ hills)

18-Jan

REST

60mins fartlek +1m                    WU/1mCD

6M steady

Variation run (tempo / hills / Fartlek / sprints)

REST

5m easy

14 - 15 Miles

25-Jan

REST

6 x 800m with 400m jog rec.(2mins)

6M steady

Variation run (tempo / hills / Fartlek / sprints)

REST

5m easy

16 miles

01-Feb

REST

WU, then 3 x 1000m (or 3 x 4 mins), with 3-min jog recoveries. WD

6M steady

Variation run (tempo / hills / Fartlek / sprints)

REST

5m easy

16 miles

08-Feb

REST

1x400m,1x800m, 1 x 1600m 1 x 800m 1 x 400m with 200m jog rec

6M steady

Variation run (tempo / hills / Fartlek / sprints)

REST

5m easy

16 miles

15-Feb

REST

16 x 200m with 200m jog rec.

6M steady

Variation run (tempo / hills / Fartlek / sprints)

REST

5m easy

Plymouth Hoe 10        

22-Feb

REST

12 x 400m with 200m jog rec.

6M steady

Variation run (tempo / hills / Fartlek / sprints)

REST

5m easy

16 miles

01-Mar

REST

8 x 800m with 200m jog rec.

6M steady

Variation run (tempo / hills / Fartlek / sprints)

REST

5m easy

Duchy 20                     Bideford 1/2      Burrator Laps

08-Mar

REST

3 x 1600m OR 5 x 1600m 2min rec/400m

6M steady

Variation run (tempo / hills / Fartlek / sprints)

REST

5m easy

REST

15-Mar

REST

Gentle run / rest week

6M steady

Gentle run / rest week

REST

5m easy

14 - 15M steady (with hills)

22-Mar

REST

16 x 400m with 1min rec.+1m WU/CD

6M steady

Variation run (tempo / hills / Fartlek / sprints)

REST

5m easy

16 - 20M steady

29-Mar

REST

Repetition runs: 4 x 1M at 10K pace

6M steady

Variation run (tempo / hills / Fartlek / sprints)

REST

5m easy

16 - 20M steady

05-Apr

REST

8M, inc 2 x 3M at marathon pace

6M steady

WU, then 2 x 2M at marathon pace, timed

REST

5m easy

16 - 20M steady

12-Apr

REST

WU, then 6 x 800m (with 2 mins rest) or 6 x 3 mins fast, 2 mins slow. WD

6M steady

WU, then 2 x 2M at marathon pace, timed

REST

5m easy

16 - 20M steady (Tavy 13 - not to be raced if running marathon)

19-Apr

REST

4M easy, with a few strides

3M jog, in racing kit

REST

20 mins jogging, inc easy strides

Rest

The Virgin London Marathon