The
training schedules included in this report have been designed to get you
working harder so you burn more calories. They are also varied so that you
don't fall into the trap of doing the same run every time you go out. That way
your body is continuously challenged so that you're always moving forward. This
helps you avoid weight loss plateaus.
You'll
see there are three levels of training schedules. Pick one that will challenge
you but not seem so impossible that you de-motivate yourself. If you're finding
the program you have started with too easy, simply swap to the next level up at
the same stage. For example if you're finding level one too easy at W2D2,
simply switch to level two at W1D3.
Use
these schedules as a guideline. If you're confident enough about what your body
can do, and you've got the hang of the training schedule, feel free to mix up
the routine.
The
workouts DO NOT include warming up and cooling down so you'll need to add five
minutes to the beginning and end of each workout.
The
tempo runs are deliberately challenging, however if you can't complete a full
20 minute tempo you can divide it into two lots of ten minutes with 1 minute
recovery.
If
you live somewhere hilly you can swap the interval sessions for hill training
sessions.
The
workouts should be done on alternate days, so there are four workouts per seven
day period. You can start a training schedule on any day of the week.
No
matter which of the three training schedules you use, you'll be lighter,
leaner, fitter and faster then ever!
Level One
|
|
D1
|
D2
|
D3
|
D4
|
|
W1
|
10 mins steady
|
10 mins steady
|
12 mins steady
|
2 fast, 2 steady
x 3
|
|
W2
|
15 steady
|
15 steady
|
3 fast, 3 steady x 3
|
18 steady
|
|
W3
|
18 steady
|
4 fast, 3 steady x 3
|
22 steady
|
25 steady
|
|
W4
|
5 fast, 3 steady
x 3
|
25 steady
|
28steady
|
30s max, 2 min slow x 10
|
|
W5
|
28 steady
|
30 steady
|
10 tempo, 1 min walk, 10
tempo
|
30 steady
|
|
W6
|
30 steady
|
5 fast, 3 steady x 4
|
35 steady
|
38 steady
|
|
W7
|
40 steady
|
20 tempo
|
30s max, 2 min slow x 10
|
45 steady
|
Level Two
|
|
D1
|
D2
|
D3
|
D4
|
|
W1
|
15 mins steady
|
15 mins steady
|
20 mins steady
|
3 fast, 2 steady
x 4
|
|
W2
|
22 steady
|
25 steady
|
5 fast, 3 steady x 3
|
30 steady
|
|
W3
|
30 steady
|
20 tempo
|
32 steady
|
35 steady
|
|
W4
|
6 fast, 3 steady
x 4
|
35 steady
|
38 steady
|
30s max, 2 min slow x 15
|
|
W5
|
40 steady
|
42 steady
|
22 tempo
|
45 steady
|
|
W6
|
45 steady
|
6 fast, 3 steady x 5
|
45 steady
|
45s
max, 2 min slow x 15
|
|
W7
|
45
|
50 steady
|
55 steady
|
25 tempo
|
Level Three
|
|
D1
|
D2
|
D3
|
D4
|
|
W1
|
20 mins steady
|
22 mins steady
|
25mins steady
|
45s
max, 2 min slow x 10
|
|
W2
|
25 steady
|
28 steady
|
22 tempo
|
30 steady
|
|
W3
|
30 steady
|
6 fast, 2 steady
x 4
|
32 steady
|
35 steady
|
|
W4
|
25 tempo
|
35 steady
|
38 steady
|
45s max, 2 min slow x 12
|
|
W5
|
40 steady
|
42 steady
|
45s max, 2 min slow x 15
|
45 steady
|
|
W6
|
50 steady
|
6 fast, 2 steady x 5
|
55 steady
|
25
tempo
|
|
W7
|
45s
max, 2 min slow x 15
|
60 steady
|
60 steady
|
30 tempo
|