4 WEEKS TO BECOMING A BETTER RUNNER TRAINING PROGRAMME

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WEEK 1

MONDAY

TEMPO RUN 1

TUESDAY

STRENGTH & CONDITIONING

WEDNESDAY

FARTLEK RUN 1

THURSDAY

STRENGTH & CONDITIONING

FRIDAY

REST

SATURDAY

CONTINUOUS RUN 1

SUNDAY

REST

WEEK 2

MONDAY

HILL RUN 1

TUESDAY

STRENGTH & CONDITIONING

WEDNESDAY

TEMPO RUN 2

THURSDAY

STRENGTH & CONDITIONING

FRIDAY

REST

SATURDAY

CONTINUOUS RUN 2

SUNDAY

REST

WEEK 3

MONDAY

INTERVAL RUN 1

TUESDAY

STRENGTH & CONDITIONING

WEDNESDAY

FARTLEK RUN 2

THURSDAY

STRENGTH & CONDITIONING

FRIDAY

REST

SATURDAY

HILL RUN 2

SUNDAY

REST

WEEK 4

MONDAY

FARTLEK RUN 3

TUESDAY

STRENGTH & CONDITIONING

WEDNESDAY

TEMPO RUN 3

THURSDAY

STRENGTH & CONDITIONING

FRIDAY

REST

SATURDAY

CONTINUOUS RUN 3

SUNDAY

REST