An Cosantóir

Training Plan RACEDAY 07.10.2026 Beginner Warm up, walk 1 min & jog 9 min for a total of 30 minutes. Cool down Warm up 3 mile walk/jog (jog as much as possible) 15mins jog, 5mins rest, 15mins exercise, cool-down Rest rest, Warm-up, Pace 3x2mins (5min walk between each), 10 mins rest, 4x100m sprints Rest Warm-up, 40mins jog, 10mins rest, 10mins exercise, Rest Warm up & jog 20 min 5 mins rest 5x100m easy Cool down Day 6 Day 7 rest, Warm-up, Pace 5x3 mins (3min jog between each), cool-down Active Recovery Warm-up, Steady 30mins, 5x100m Sprints with walk-back recovery, 10mins exercise, Active Recovery (2min between cool-down. Warm-up, Steady 60mins, cool-down Active Recovery Warm-up, 6x100m strides, cool-down 10K Run & for 18 Continuous jog for 12 min & cooldown Active Recovery & for 30 Warm up, walk 1 min & jog 1 min for a total of 21 minutes. Cool down Rest Rest Rest Rest & Active Recovery Intermediate Week 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Rest Aerobic Run Light Speed 30min with 20min easy 6 mins of alternating 15sec on 45sec off Aerobic Long Run 30-40min very easy Aerobic Run 30min very easy Aerobic Run 30min very easy Light Gym or Pilates Aerobic Run 30min very easy Rest AT & Hills 15min WU & CD, 6 min steady/Z3, 2-3min recovery then do 6 x 20 sec hills Aerobic Run 30-40min very easy Aerobic Long Run 40-50min very easy Aerobic Run + 30-40min with the last 10-15min at low end steady pace Aerobic Run 30-40min very easy Light Gym or Pilates Aerobic Run 30-40min very easy Rest Light Speed & Aerobic Capacity 10-15min WU & CD 5 x 20 sec hills off a jog back recovery, take2-3 min rec, followed by 3 x 5 min steady @ AT off 90sec recovery Aerobic Long Run 50-60min very easy Alternating Pace 10-15 min WU & CD, 16min of 45 sec at a hard pace, 75 sec at a controlled easier pace Aerobic Run 30-40min very easy Light Gym or Pilates Aerobic Run 30-40min very easy Rest Cruise Intervals AT & Hills 15 min WU & CD, 4 x 5mins steady/Z3 with 1 min recovery followed by 4 x 15 sec hills with easy jog back recovery Aerobic Run 30min Aerobic Long Run 60-70min very easy Progressive Pace Workout 15min WU & CD, 2 sets of 5,3,1 min off 60sec jog recovery between reps and 3 min between sets (5 min at steady/Z3, 3 hard pace/Z4 Aerobic Run 30-40min very easy Light Gym or Pilates Rest Rest AT & Hills 15min WU & CD, 2x5 min steady/Z3 off a 90 sec recovery, 2-3min recovery then do 8 x 30 sec hills controlled with a jog back rec Aerobic Long Run 70-80min very easy Alternating Thresholds 15min WU & CD, 3 sets of {4min steady/Z3 , take 1min then do 2min hard/Z4) take 90 sec recovery between sets, take 2min then do 6min of 20sec hard 40 sec Aerobic Run 40-50min very easy Light Gym or Pilates Aerobic Run 40-50min very easy Rest Cruise Intervals AT & Hills 15 min WU & CD, 4 x 6mins steady/Z3 with 1 min recovery Aerobic Long Run 70-80min very easy Fartlek Session a15min WU & CD, Fartlek running: {3min,2min,1mi n,30sec,30,sec 1min, 2min, 3min} all with Aerobic Run 40-50min very easy Light Gym or Pilates Aerobic Run 40-50min very easy Rest Progressive Pace Session 15min WU & CD, 7/5/3/1min all at progressive paces off 1min jog recovery, take 3min then do 4 x 20 sec Long Run 70-80min Easy E1/E2 with with a 30 sec surge at 10/20/30/4 0/50min Threshold Workout 15min WU & CD, 4 x 5min off a 2min rec reps 1 & 3 @ steady/Z3, reps 2 & 4 30sec on 30sec off fartlek Aerobic Run 40-50min very easy Light Gym or Pilates Aerobic Run 40-50min very easy Rest Aerobic Run 30-40min very easy followed by 4 x 80m strides off a jog back recovery Long Run 70min (60min very easy easy 5min of 15 sec hard 45 very easy, 5min easy) Aerobic Run & Light Speed 40min with 30min easy/6 mins of alternating 15sec on 45sec off/4min very easy Aerobic Run 30min very easy Light Gym or Pilates Aerobic Run 30min very easy Rest Steady State & Hills 15min WU & CD, 2 sets {5min @steady/Z3 90 sec rec, 3 x 30sec hills} take 2-3min between sets at the end do 5min lower end steady Aerobic Long Run 70-80min very easy Alternating Pace 10-15 min WU & CD, 20min of 45 sec at a hard pace, 75 sec at a controlled easier pace but not full, recover. Aerobic Run 40-50min very easy Light Gym or Pilates Aerobic Run 40-50min very easy Rest Aerobic Capacity & Hills 15min WU & CD, 10min steady/Z3, take 3min then do 30,45,60,45,30s ec hills (gentle slop here) Long Run 70-80min easy Z1/Z2 (Over Rolling Hills a steady but controlled effort) Progressive Pace Workout 15min WU & CD, 3 sets of 3,2,1 min off 75sec jog recovery between reps and 3 min between sets (3 min at steady/Z3, 2 hard pace/Z4 Aerobic Run 40-50min very easy Light Gym or Pilates Aerobic Run 40-50min very easy Rest Aerobic Run 40-50min very easy Cruise Intervals AT & Hills 15 min WU & CD, 5 x 5mins steady/Z3 with 90 sec rec followed by 5 x 20 sec hills Aerobic Long Run 60-70min very easy Fartlek & AT Work 15min WU & CD, (8sets of 80sec hard 40sec easy) 3min rec then 10min lower end Steady/Z3 Aerobic Run 40-50min very easy Light Gym or Pilates Aerobic Run 40-50min very easy Rest Rest 10K Run Pre Race Session 15 min WU & CD, 2 x 6min steady/Z3 off a 90sec rec, take 3min then do 6min of 20sec hard 40 sec float, 2-3min recovery then do 6min steady Aerobic Run 30-40min very easy Light Gym or Pilates Pre Race Routine 20-30min very easy followed by 3 x 12sec strides on gentle slope Rest Steady State & Hills 15min WU & CD, 2 sets {5min @steady/Z3 90 sec rec, 3 x 30sec hills} take 2-3min between sets at the end do 5min lower end steady Aerobic Long Run 70-80min very easy Alternating Pace 10-15 min WU & CD, 20min of 45 sec at a hard pace, 75 sec at a controlled easier pace but not full, rec Aerobic Run 40-50min very easy Light Gym or Pilates Aerobic Run 40-50min very easy Aerobic Run 30-40min very easy AT & Hills15min WU & CD, 2 x 6 min steady/Z3 off a 90 sec recovery, 2-3min recovery then do 8 x 20 sec hills controlled with a jog back Aerobic Long Run 40-50min very easy Aerobic Run + 30-40min with the last 10-15min at low end steady/AT Aerobic Run 30-40min very easy Light Gym or Pilates Aerobic Run 30-40min very easy Aerobic Run 40-50min very easy Light Speed & Aerobic Capacity 10-15min WU & CD 5 x 20 sec hills off a jog back recovery, take2-3 min rec, followed by 3 x 6 min steady @ AT off 90sec recovery Long Run 70min (60min very easy easy 5min of 15 sec hard 45 very easy, 5min easy lternating Pace 10-15 min WU & CD, 20min of 45 sec at a hard pace, 75 sec at a controlled easier pace but not full rec Aerobic Run 30-40min very easy Light Gym or Pilates Aerobic Run 40-50min very easy Aerobic Run 40-50min very easy Light Speed & Aerobic Capacity 10-15min WU & CD 5 x 20 sec hills off a jog back recovery, take2-3 min rec, followed by 3 x 6 min steady @ AT off 90sec recovery Long Run 70min (60min very easy easy 5min of 15 sec hard 45 very easy, 5min easy Progressive Pace Workout 15min WU & CD, 3 sets of 3,2,1 min off 75sec jog recovery between reps and 3 min between sets (3 min at steady/Z3, 2 hard pace/Z4 and 1 min 5km pace) Aerobic Run 30-40min very easy Light Gym or Pilates Aerobic Run 40-50min very easy Aerobic Run 50-60min very easy AT & Hills 15min WU & CD, 10 min steady/Z3, 2-3min recovery then do 10 x 30 sec hills controlled with a jog back rec Aerobic Long Run 70-80min very easy Alternating Thresholds 15min WU & CD, 4 sets of {4min steady/Z3 , take 1min then do 2min hard/Z4) take 90 sec recovery between sets, take 2min then do 6min of 20sec hard 40sec steady) Aerobic Run & Surges 40-50 min easy with 6 x 10 sec hard off 50 sec easy jog recovery in the last 10min Light Gym or Pilates Aerobic Run 50-60min very easy Aerobic Run 50-60min very easy Cruise Intervals AT & Hills 15 min WU & CD, 5 x 5mins steady/Z3 with 1 min recovery followed by 4 x 15 sec hills with easy jog back recovery Aerobic Long Run 70-80min easy Z1/Z2 (Over Rolling Hills a steady but controlled effort) Fartlek Session 15min WU & CD, Fartlek running: {4min,3min,2mi n,1min,1min, 2min, 3min,4min} all with 60secs easy jog in Aerobic Run 40-50min very easy followed by 4 x 80m strides off a jog back recovery Light Gym or Pilates Aerobic Run 50-60min very easy Aerobic Run 50-60min very easy Progressive Pace Session 15min WU & CD, 8/6/4/2min all at progressive paces off 1min jog recovery, take 3min then do 4 x 20 sec hills Aerobic Long Run 80-90min very easy Threshold Workout 15min WU & CD, 4 x 6min off a 2min rec reps 1 & 3 @ steady/Z3, reps 2 & 4 30sec on 30sec off fartlek Aerobic Run & Surges 40-50 min easy with 6 x 15 sec hard off 50 sec easy jog recovery in the last 10min Light Gym or Pilates Aerobic Run 50-60min very easy Rest Aerobic Run & Light Speed 40min with 30min easy/6 mins of alternating 15sec on 45sec off/4min very easy Progression Run - 60 Mins total at a progressive effort. 20 mins easy to start followed by a small increase in effort / HR every 10 mins. Last 5-10 mins easy to WD Aerobic Run & Light Speed 20min very easy jog followed by 6x200 smooth relaxed strides off 1 min recovery 15 min very easy Aerobic Run 30-40min very easy Light Gym or Pilates Rest Aerobic Run 50-60min very easy Steady State & Hills 15-20min WU & CD, 2 sets {6min @steady/Z3 90 sec rec, 3 x 30sec hills} take 2-3min between sets at the end do 6min lower end Aerobic Long Run 80-90min very easy Alternating Pace 15 min WU & CD, 25min of 45 sec at a hard pace, 75 sec at a controlled easier pace but not full rec Aerobic Run 40-50min very easy followed by 4 x100m strides off a jog back recovery Light Gym or Pilates Aerobic Run 50-60min very easy Aerobic Run 50-60min very easy Aerobic Capacity & Hills 15min WU & CD, 10min steady/Z3, take 3min then do 30,60,90,60,30s ec hills (gentle slop here) Aerobic Long Run 80-90min easy Z1/Z2 (Over Rolling Hills a steady but controlled effort) Progressive Pace Workout 15min WU & CD, 2 sets of 6,4,2 min off 60sec jog recovery between reps and 3 min between sets (6 min at steady/Z3, 4 hard pace/Z4 and 2 min 5km pace) Aerobic Run & Surges 50-60 min easy with 6 x 15 sec hard off 50 sec easy jog recovery in the last 10min Light Gym or Pilates Aerobic Run 50-60min very easy Aerobic Run 50-60min very easy Cruise Intervals AT & Hills 15 min WU & CD, 4 x 7mins steady/Z3 with 90sec recovery Long Run 70min (60min very easy easy 5min Fartlek & AT Work 15min WU & CD, (8sets of 80sec hard Aerobic Run 50-60min very easy followed by 4 x100m strides off a jog back recovery Light Gym or Pilates Aerobic Run 50-60min very easy Aerobic Run 30-40min very easy Rest 10k Run Pre Race Session 15 min WU & CD, 2 x 7min steady/Z3 off a 90sec rec, take 3min then do 7min of 20sec hard 40 sec float, 2-3min recovery then do 7min steady Aerobic Run 30-40min very easy Light Gym or Pilates Pre Race Routine 30min very easy followed by 3 x 12sec Advanced Week 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 | 19

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