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

 

Download Melissa's 8 week training plan - PDF file

Melissa_Moon__s_Event_Training_Plan.pdf

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