since then I've put the majority of my emphasis on endurance and hills (most runs at depot were like this and I couldn't keep up) as oppose to 1.5 mile training, and they have helped me build on my mental strength massively)
I've managed to get quite abit fitter than what I was at depot last time, and I think there is about 6 months left in my application before ill probably start training again and I want to be as fit as possible to avoid making the mistake like I did last time.
Anyways, here's what I do in a week (only including cardio, my upper body work is fine and im not worried about that) :
Monday - Leg weights at the gym ( good leg strength has its place)
Tuesday - 2 mile run (aim for 6:50 min miles or better, pace is slightly uncomfortable if anything). 6x200m hill sprints (increase by 1 rep a week) Then 2 mile run afterwards ( 7 min miles or better)
Wednesday - 11.2 mile long slow distance run (with about 4 hilly miles in the middle) on the flats I do sub 7:10 min miles on the flats (feels easy) until the hills, but the hills make the rest a hangout, and I do it usually around 8:30 min miles average
Thursday - Rest from cardio (maybe swimming if anything)
Friday - 9.37 mile steady run. Mostly flat with 1 big hill in the middle, try to keep the average pace 7:30 min miles so its quite steady
Saturday - Speedwork intervals. I do these on the treadmill at 2% incline as I don't live near a track, and I don't have to worry about traffic and can focus on going as fast as I can on the intervals. Plus the 2% incline makes them hard too.
I do 3x1200m at 18kph (takes 4:00) and lower to 17.5kph for the last rep if need be.
followed by 3x800m at 18kph
6x400 (first rep 5% incline, then lower by 1% each rep) on 19kph
Sunday - full rest
Im hoping this programme will get me more than fit enough, and hopefully give me the endurance and hill work I need for catterick
Im not too sure on my current 1.5 mile time, but given I do 1200m in 4:00 I'd expect somewhere around 8:30-8:45. With any luck in 6 months Id like this to be sub 8:30
