

Key:
All = Power, anaerobic, lactate threshold & aerobic session
An = anaerobic session
LT = Lactate threshold session
P = power/speed/ running economy
Latest training plan from Carol, uploaded on 6-Apr-2010.
| Week Begin | Mon | Tues | Weds | Thurs | Fri | Sat | Sun |
| 5.4.10 | An: 6 x 2 mins [3 mins] | Chester 5m | Moderate | ||||
| 12.4.10 | An/LT: 2x(5x 400m)@ 5k pace[200m]{1 lap} | An/LT: 8x 600m @goal 5k pace. R=2mins or. 6x1k @ goal 10k pace. R=2mins | Whitley 10k | ||||
| 19.4.10 | An/LT: 3x (3mins @5k, 2 mins @ 3k, 1min @ 1 mile pace. [90 secs], {3 mins} | An/LT: 6x800m @ goal 5k pace. R=2mins | London Marathon | ||||
| 26.4.10 | All; Supersets 5 x (200-600) 200@max 600@5k R=3mins | An/LT: 4 x 1k @ 5k pace. [2 mins] | |||||
| 3.5.10 | An: 1 min hard, 2 easy x 7 | Moderate | Christleton 5k | L'pool womens 10k | |||
| 10.5.10 | All; Supersets 4 x (200-800) 200@max 800@5k [3 mins] | LT: Muster. Warm up 10 mins. 3x7 mins @5k pace.R=5 mins easy running. | Nat Vets | Chester 1/2 | |||
| 17.5.10 | Run at maximum effort for three minute. Note the distance covered in that time.Run same distance in 3 minutes 18 seconds, x 5 [1min] | LT: Muster. Warm up 10 mins. 2 x 10 mins @5k pace.R=5 mins easy running. | |||||
| 24.5.10 | An: 3x(2 x400m + 200m) {200m}, [1 lap] | Moderate | Dunham Massey 5k | ||||
| 31.5.10 | P: 2 x( 4 x 100, lap R, 5 x 80, lap R, 8 x 50, lap R ). 2 lap R between sets. | Moderate | Hollins Green 5k | ||||
| 7.6.10 | An:3 x (5 x 200m ), [200m] {800m} | Bowdon 5k | |||||
| 14.6.10 | An: 1 min hard, 2 easy x 7 | Dunham Massey 5k | |||||
| 21.6.10 | An: 3x(2 x400m + 200m) {200m}, [1 lap] | Woolston 10k | Lymm 5k |