Melissa Moon’s 8-week training programme
Melissa
Moon’s 8-week training programme
Week 1
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Rest |
Easy 30-min run |
Rest |
Easy 30-min run |
Rest |
Longer run: 35 mins |
Rest |
Week 2
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Rest |
35-min run |
Rest |
Easy 30-min run |
Rest |
Longer run: 40 mins |
Rest |
Week 3
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Rest |
30-min run |
Introduce Speed Session: 20 mins
Fartlek |
20-30 min run |
Rest |
Longer run: 45 mins |
Rest |
Week 4
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Rest |
30-min run Plus Speed work: run 50 metres, jog
back and repeat |
Introduce Speed Session: 20 mins
Fartlek |
20-30 min run |
Rest |
Longer run: 50 mins |
Rest |
Week 5
|
Mon |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Rest |
30-min run Plus Speed work: run 50 metres, jog
back and repeat |
Introduce Speed Session: 20 mins
Fartlek |
20-30 min run |
Rest |
Longer run: 55 mins |
Rest |
Week 6
|
Mon |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Rest |
30-min run Plus Speed work: run 50 metres, jog
back and repeat |
Introduce Speed Session: 20 mins
Fartlek |
20-30 min run |
Rest |
Longer run: 1 hour |
Rest |
Week 7
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Rest |
20-30min plus 5 x 50m sprint |
Fartlek |
Easy 30min |
Rest |
Long run 1 hour |
Rest |
Week 8 – Event Week!
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Rest |
Easy 20min run |
Rest |
Easy 20 min run with 3x 50metres fast |
Rest |
Event Day!!! Run 5k or 10k event. |
Rest |