A few days ago, I set out my intention to run a 3:30 at London, and shared the first 2 week of my training plan. I’ve pretty much stuck to it so far, with a few minor tweaks in the first week while my legs recovered from Country to Capital Ultra, and figured, given that it is the end of those 2 weeks on Sunday, I’d better document the rest!

I’ve decided to follow the remainder of an ASICs sponsored plan I printed off at least 2 years ago and have never used… here its is:

Week 3 – approx. 40M

Monday – Rest
Tuesday – 6M of 1M warm up, 12 x 400m @ 6:20 with 200m rec, 1M cool down
Wednesday – 8M @ 09:00
Thursday – 6M of 1M warm up, 4M @ 08:00, 1M cool down
Friday – Rest
Saturday – Parkrun
Sunday – 16M @ 09:00

Week 4 – approx. 33M

Monday – Rest
Tuesday – 5M of 1M warm up, 16 x 200m @ 6:20 with 200m rec, 1M cool down
Wednesday – 10M @ 09:00
Thursday – 7M of 1M warm up, 5M @ 08:00, 1M cool down
Friday – Rest
Saturday – Parkrun
Sunday – 13M @ 07:40

Week 5 – approx. 45M

Monday – Rest
Tuesday – 5M of 1M warm up, 16 x 200m @ 6:20 with 200m rec, 1M cool down
Wednesday – 10M @ 09:00
Thursday – 7M of 1M warm up, 5M @ 08:00, 1M cool down
Friday – Rest
Saturday – Parkrun
Sunday – 17M @ 08:30

Week 6 – approx. 45M

Monday – Rest
Tuesday – 7M of 1M warm up, 4 x 1M @ 07:00 with 400m rec, 1M cool down
Wednesday – 7M @ 09:00
Thursday – 11M @ 09:00
Friday – Rest
Saturday – Parkrun
Sunday – 16M of 8M @09:00, 8M @ 08:00

Week 7 – approx. 49M

Monday – Rest
Tuesday – 7M of 1M warm up, 6 x 1000m @ 07:00 with 200m rec, 1M cool down
Wednesday – 10M @ 09:00
Thursday – 7M alternating @ 09:00 & 08:00
Friday – Rest
Saturday – Parkrun
Sunday – 20M @09:00

Week 8 – approx. 39M

Monday – Rest
Tuesday – 9M of 1M warm up, 8 x 800m @ 07:00 with 200m rec, 1M cool down
Wednesday – 7M @ 08:30
Thursday – 5M of 1M warm up, 3M @ 08:00, 1M cool down
Friday – Rest
Saturday – Parkrun easy
Sunday – Silverstone half mara @ 07:40

Week 9 – approx. 48M

Monday – Rest
Tuesday – 6M of relaxed fartlek
Wednesday – 6M @ 09:00
Thursday – 7M progression, starting @09:00, getting 12s per mile quicker
Friday – Rest
Saturday – Parkrun
Sunday – 20M of 10M @09:00, 10M @ 08:00

Week 10 – approx. 45M

Monday – Rest
Tuesday – 8M of 1M warm up, 15 x 400m @ 06:20 with 200m rec, 1M cool down
Wednesday – 10M @ 09:00
Thursday – 9M alternating @ 09:00 & 08:00
Friday – Rest
Saturday – Parkrun
Sunday – 22M @09:00

Week 11 – approx. 49M

Monday – Rest
Tuesday – 8M of 1M warm up, 5 x 1M @ 07:00 with 400m rec, 1M cool down
Wednesday – 9M @ 09:00
Thursday – 7M of 1M warm up, 5M @08:00, 1M cool down
Friday – Rest
Saturday – Parkrun
Sunday – 20M @08:30

Week 12 – approx. 43M

Monday – Rest
Tuesday – 9M of 1M warm up, 10 x 800m @ 07:00 with 200m rec, 1M cool down
Wednesday – 8M @ 08:30
Thursday – 6M of 1M warm up, 4M @07:40, 1M cool down
Friday – Rest
Saturday – Parkrun
Sunday – 15M @08:30

Week 13 – approx. 29M

Monday – Rest
Tuesday – 5M of 1M warm up, 10 x 400m @ 06:20 with 100m rec, 1M cool down
Wednesday – 6M @ 09:00
Thursday – 5M of 1M warm up, 3M @07:40, 1M cool down
Friday – Rest
Saturday – Parkrun
Sunday – 10M @08:30

Week 14 – approx. 13M + race

Monday – Rest
Tuesday – 4M of 1M warm up, 12 x 200m @ 06:20 with 200m rec, 1M cool down
Wednesday – 4M @ 09:00, with 4 mara pace 100m strides
Thursday – 3M @ 09:00, with 3 mara pace 100m strides
Friday – Rest
Saturday – 2M @09:00 in race kit with 2 mara pace 100m strides
Sunday – race (26.2 M @ 08:00!)

I’ve planned on dialling my bike and swim back a fair bit, but still looks like a tough little ba***rd doesn’t it!

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