8-Week Programme
Speed work is the fastest way to get faster — but only if you don't overdo it. This 8-week plan introduces intervals, tempo runs, and strides in a safe, progressive way.
Rule #1: Easy days must be genuinely easy. Hard days are hard. No in-between.
You need a base of comfortably running 20+ miles per week before starting this plan.
| Week | Tue — Quality | Wed | Thu — Easy | Sat — Easy | Sun — Long |
|---|---|---|---|---|---|
| 01Intro to intervals | 6×400m @ hard effort, 90s rest | Rest / Cross-train | 4 mi easy + 4 strides | 5 mi easy | 8 mi easy |
| 02Tempo intro | 2 mi warm up + 20 min tempo + 1 mi cool | Rest / Cross-train | 4 mi easy + 4 strides | 5 mi easy | 9 mi easy |
| 03More volume | 8×400m @ hard effort, 90s rest | Rest / Cross-train | 5 mi easy + 6 strides | 5 mi easy | 10 mi easy |
| 04Recovery | 2 mi warm up + 15 min tempo + cool | Rest | 4 mi easy | 4 mi easy | 7 mi easy |
| Week | Tue — Quality | Wed | Thu — Easy | Sat — Easy | Sun — Long |
|---|---|---|---|---|---|
| 05800m repeats | 5×800m @ hard effort, 2 min rest | Rest / Cross-train | 5 mi easy + 6 strides | 6 mi easy | 10 mi easy |
| 06Long tempo | 2 mi warm up + 30 min tempo + cool | Rest / Cross-train | 5 mi easy + 6 strides | 6 mi easy | 11 mi easy |
| 07Mile repeats | 4×1 mile @ hard effort, 3 min rest | Rest / Cross-train | 5 mi easy + 8 strides | 6 mi easy | 11 mi easy |
| 08Test yourself | 2 mi warm up + 5K time trial + cool | Rest | 4 mi easy | 3 mi easy | 8 mi easy |