Week Starting 3rd Feb

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This week is crucial—it’s our final chance to secure promotion in the Brum League, and we have the advantage of doing it on home turf. It is also the final Womens Midland league race and you have done so well this year. Certainly turned that team around. 


With that in mind, Tuesday’s session will focus on endurance, giving you enough time to recover before Saturday.


Here’s how I’d structure the week:


Tuesday – Meet at Sabrina Avenue, warmed up and ready to go for 6:50 pm.

• Main session: 5-minute tempo

• 6 x 1K at 5K pace, with 90 seconds recovery

• For marathon runners: A 10-minute light tempo (around 1 min slower than marathon pace)


Wednesday – Midweek long run, 8-10 miles, with a pick-up in the final mile. [Last day to double for this week - you need to be fresh for Saturday].


Thursday – Easy 6 miles with strides.


Friday – Rest or an easy 25-30 minute run.


Saturday – 1.5 to 2 miles easy around 10 am.


Then, the big one! 

The good thing about racing on a Saturday means you can run long Sunday - Marathoners do between 1h45 - 2 hours in the morning [really doesn't matter about pace - just time on your feet after yesterdays race] and get out and do an easy 3 in the evening if you can.



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