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 Elite Fitness Blog

Rad Run Running Plan and Relay Half Marathon Runners plan

Jul 16

Written by:
16/07/2014 17:35  RssIcon

w/b 21st July  
Monday Run 15min easy
Tuesday  
Wednesday Run 25min easy, wlak 5 min brisk
Thursday  
Friday  
Saturday Walk 5min brisk, run 20min easy, walk 5min brisk
Sunday  
   
   
w/b 28th July  
Monday Run 20min easy, walk 5 min a bit faster, 5min walk.
Tuesday  
Wednesday Run 30min easy
Thursday  
Friday  
Saturday Run 20min easy
Sunday  
   
   
w/b 4th August  
Monday          Run 5min easy, (run for 1min fast, 2min walk) x4, 5min walk.
Tuesday  
Wednesday Run 35min easy
Thursday  
Friday  
Saturday Run 20min easy
Sunday  
   
w/b 11th August  
Monday Run 20min easy, (run 3mins tempo, 2mins walk/jog recovery) x5, 6min walk.
Tuesday  
Wednesday Run 40min easy
Thursday  
Friday  
Saturday Run 20min easy
Sunday                
   
w/b 18th August  
Monday Run 10min easy. (4min tempo running, 2min walk/jog recovery) x5. Run 8min easy.
Tuesday  
Wednesday Run 45min easy
Thursday  
Friday  
Saturday Run 25min easy
Sunday                  
   
w/b 25th August  
Monday Run 10min easy. (4min tempo running, 3min walk/jog recovery) x3. Run 10min easy.
Tuesday  
Wednesday Run 50min easy
Thursday  
Friday  
Saturday Run 25min easy
Sunday                 Rad Run 31st August
   
   
w/b 1st September  
Monday 10 mins easy jog: Hill: 5x30secs up hill, jog/walk down to recover. 10mins easy running
Tuesday  
Wednesday Run 55mins easy
Thursday  
Friday  
Saturday Run 30min easy
Sunday                   
   
w/b 8th September  
Monday       10 mins easy jog, (5mins tempo running, 3min walk/jog recovery) x4, 10mins easy running
Tuesday  
Wednesday Run 60mins easy
Thursday  
Friday  
Saturday Run 30min easy
Sunday                   
   
   
w/b 15th September  
Monday 10 mins easy jog: Hill: 8x30secs up hill, jog/walk down to recover. 10mins easy running
Tuesday  
Wednesday Run 60mins easy
Thursday  
Friday  
Saturday Run 25min easy
Sunday                   
   
   
w/b 22nd September  
Monday 10 mins easy jog, 3x 3mins tempo running, with 2mins walk recovery. 10mins easy running
Tuesday  
Wednesday Run 55mins easy
Thursday  
Friday  
Saturday Run 20min easy
Sunday                    
   
   
W/b 29th September  
Monday             10mins easy run
Tuesday  
Wednesday 10 mins easy running, 3x 2min tempo run, 2min jog recovery. 10mins easy running
Thursday  
Friday 15mins easy run
Saturday  
Sunday                   Half marathon Relay 5th October

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