So I plan to run a half marathon on the 20th of December – 4 weeks away… I aim to do around 88 miles in 4 weeks and will average around 22 miles a week.

 

		MON	TUE AM OR THU	WED	SAT
23/11/2009	WK 1	4M or 35 mins easy, off-road if possible	4-5M of fast-and-slow, with bursts up the hills (but not down them)	4M or 35 mins easy, off-road if possible	9-10M steady, or 10K race
		3.7	5.1	3.7	6.2
30/11/2009	WK 2	4-5M easy, off-road	1M jog, then 2 x 7-8 mins fast, with 5-min jog recovery	4M on grass, inc several short bursts	11-12M, steady
		5.1	3.7	4	12
07/12/2009	WK 3	3-4M easy, on soft ground	1M jog, then 2 x 5 mins fast, with 5-min slow jog recovery between	5M easy on grass	9-10M slow
		3.7	3	5.1	10
14/12/2009	WK 4	3M easy, off-road	1M jog, then 1M at race speed, then 1M jog	2M jog	Race day
		3	3	2	13.1

 

Should be good and should help towards my challenge of running 150 miles before the end of January.  I just need to try and fit in all my other training too!