Keep yourself active over the winter coaching break with this holiday program put together by Coach Jim.

To learn more about zones please check out this post.

SaturdaySundayMondayTuesdayWednesdayThursdayFriday
Dec 4thStrength
(20-45 mins)
Easy run
(20-45 mins)
60′ Easy Run
every 10′ add in

2 x 50m
run tall at 10km pace with
fingers interlocked
behind your head and
elbows out. Jog
100m in between
Mobility and
strength

(15-30 mins)
Dec 11th65′ Longrun
First 40-50′
in z1, last
minutes in z2
20-40′ of z1
then another
20-40′ of z2
Rest dayLong Run with Hills
add 5-10 hills of 30-60″ during your z1-z2 long run

Pace up the hills at z2-z3
Strength
(20-45 mins)
Easy run
(20-45 mins)
60- 70′ Trail Run
or
60′ Run
include 2 sets of:
15′ of z1
10′ of z2
5′ of z3
Mobility and
strength

(15-30 mins)
Dec 18th65′ Long Run
First 40-50′
in z1, last
minutes in z2
60′ Easy Run
every 10′ add in

2 x 50m
run tall at 10km pace with
fingers interlocked
behind your head and
elbows out. Jog
100m in between
Rest dayFind your favorite hill
2 sets of:

35″ uphill (hardish)
Place a marker.
For the next four hills aim to reach that point one second faster.
The 5th hill should take 30″.

Pacing is key
here!

2-3 mins rest in between sets
Strength
(20-45 mins)
Easy run
(20-45 mins)
Long Run
include 2 x 12 mins of
z2-3 (easy run for 1 km or 5-6′ in
between)
Mobility and
strength

(15-30 mins)
Dec 25thHappy Harriers Holiday20-40′ of z1
then another
20-40′ of z2
Rest day5-6 x 800m
at half marathon pace with 60″ rest between
Strength
(20-45 mins)
Easy run
(20-45 mins)
60′ Run
2 sets of:
15′ of z1
10′ of z2
5′ of z3
Mobility and
strength

(15-30 mins)
Jan 1stHappy New Year
20-40 minute easy run
20-40′ of z1
then another
20-40′ of z2
Rest day2-4km warmup
22-28′ of short intervals:
45″ on 15″ slow jog
2-4km cool down
Strength
(20-45 mins)
Easy run
(20-45 mins)
60′ Run
2 sets of:
10′ of z1
10′ of z2
10′ of z3
Mobility and
strength

(15-30 mins)
Jan 8th65-75′ Long Run
60′ Easy Run
every 10′ add in

2 x 50m
run tall at 10km pace with
fingers interlocked
behind your head and
elbows out. Jog
100m in between
.
Rest day
or
20-35 min brisk walk
6-9 x 800m

half marathon pace & 60″ rest
Strength
(20-45 mins)
Easy run
(20-45 mins)
2-3 x 2km
at half marathon pace & 180″ rest
Mobility and
strength

(15-30 mins)
Categories: Journal