Next 4 weeks of Tom's running plan

[BarryB]

Running 3 Times per week
Week 1
Tue: Fartlek
15 min warm up, 30 min of running broken up into 2min fast 1 min slow 2min fast 1 min slow etc. etc. 15min cool down.
2 min on should be faster than your 5km race pace
Thur: Speed endurance
15min warm up, 3 x 5min on 3 min off, 15 cool down
Do the 5 min at 90% of max heart rate
Weekend:Long run
90min +
Week 2
Tue: Fartlek
15 min warm up, 30 min or running broken up into 2min fast 1 min slow 2min fast 1 min slow etc. etc. 15min cool down.
2 min on should be faster than your 5km race pace
Thur: Hills
15 min warm up, 35-35-70(sec) x 5 15min cool down
Flat out sprint up hill 35 sec, jog back, then 35 again then 70 and repeat x 5 times (i.e 15 hill reps flat out)
Weekend: Long run
90min +
Week 3
Repeat week 1
Week 4
Repeat week 2
Anybody getting in four days a week should add an extra day of Easy Running 45 - 60 min

[lazyboypops]

How steep is that hill ?

[DavidF]

can it be done on a bike? my running legs have deserted me