Okay things get a little more intense. The first 16km run looks like a nightmare. In practice however, if you can run the 10km then a 12km followed by a 16km is no problem at all as it is done at a very slow pace.
Tempo runs are run at a slightly faster rate than your normal run. (15-30sec per km) Intervals are the fastest pace you can hold for the distance specified.
Long runs are done extremely slowly
A word of caution though. Don’t try to go from the previous 10km run on this website straight into this set, it is too big a jump. Better to spend some time at 10km before attempting this workout. (You have been warned!)
|1||rest||2.5km warm-up, 4 x 400m intervals with 400m recovery, 2.5km cool-down||rest||7km tempo run||8km easy||16km||30 min|
|2||rest||2.5km warm-up, 4 x 600m intervals with 400m recovery, 2.5km cool-down||rest||7km tempo run||8km easy||rest||17km|
|3||rest||2.5km warm-up, 4 x 1000m intervals with 400m recovery, 2.5km cool-down||rest||10km tempo run||10km hilly course||rest||19km|
|4||rest||2.5km warm-up, 4 x 1600m intervals with 400m recovery, 2.5km cool-down||rest||12km tempo run||10km easy||rest||22km|
|5||rest||2.5km warm-up, 3 x 1600m intervals with 400m recovery, 2.5km cool-down||rest||13km tempo run||10km race pace||rest||12-16km|
|6||rest||2.5km warm-up, 4 x 400m intervals with 200m recovery, 4 x 400m with 400m recovery 2.5km cool-down||rest||13km tempo run||10km easy||rest||24km|
|7||rest||2.5km warm-up, 3 x 800m intervals with 200m recovery, 3 x 800m with 400m recovery 2.5km cool-down||rest||10km tempo run||8km hilly course||rest||12-16km|
|8||rest||10km tempo run||rest||8km easy||rest||rest||Race|