Libby’s Training
TRAINING BLOCK 4:
15th December - 28th December
Monday
15/12/2025
Easy run: 5km
Tuesday
16/12/2025
Strength workout - uphill circuit
Wednesday
17/12/2025
Strength workout - Glute
Thursday
18/12/2025
Walk/Run:
1hour
10x 5min run/1min walk (run pace should not be faster than 5:30min/km)
Friday
19/12/2025
Rest
Saturday
20/12/2025
Tempo:
10min WU
4x 6min at 4:45/km pace with 2min recovery jog
10min CD
Sunday
21/12/2025
Long run:
30km on trail with 900m elevation
Pace:
Easy run: 6:00min/km
Intervals: 4:20min/km
Tempo: 4:45min/km
Long run: 6:00-6:45min/km
NOTES: Hi Libby, awesome work on your last fortnight of training. We are keeping the work on your speed but will focus on longer reps with some tempo runs. We will also start to implement tempo reps in your long runs, follow the “Tempo reps within long runs” guideline (click here). Keep pushing you are doing well
Monday
22/12/2025
Easy run: 5km
Tuesday
23/12/2025
Strength workout - downhill circuit
Wednesday
24/12/2025
Strength workout - Glute
Thursday
25/12/2025
Rest
Friday
26/12/2025
Tempo:
10min WU
6x 6min at 4:45/km pace with 2min recovery jog
10min CD
Saturday
27/12/2025
Rest
Sunday
28/12/2025
Long run:
35km on trail with 2x 5min tempo at 4:45min/km
TRAINING BLOCK 3:
1st December - 14th December
Monday
1/12/2025
Easy run: 5km
Tuesday
2/12/2025
Strength workout - uphill circuit
Wednesday
3/12/2025
Strength workout - Glute
Thursday
4/12/2025
Intervals:
10min WU
2x 200m
2x 300m
2x 400m
1x 800m
10min CD
Friday
5/12/2025
Rest
Saturday
6/12/2025
SSR:
10min WU
15min @ 5:45/km
10min CD
Sunday
7/12/2025
Long run:
18km on trail with 450m elevation
Pace:
Easy run: 6:50min/km
Intervals: 4:30min/km
SSR: 5:45min/km
Long run: 6:00-6:45min/km
NOTES: Hi Libby, awesome results with your training pace, I'm really happy to see that all the work you have done is paying off ! Massive congratulation again. Now we are starting the hard part, this week is a big week with a double speed workout, and the following one your mileage for the long run increases a lot, 7km is a big one ! So these 2 weeks should feel pretty hard and you will accumulate fatigue, do not hesitate to slow down if the body does not follow, just take more time in the run and drop a little bit the pace and everything will be fine. Let me know if you have any issues and we will work around it.
Monday
8/12/2025
Easy run: 5km
Tuesday
9/12/2025
Strength workout - downhill circuit
Wednesday
10/12/2025
Strength workout - Glute
Thursday
11/12/2025
Rest
Friday
12/12/2025
Intervals:
10min WU
3x 200m
3x 400m
2x 800m
10min CD
Saturday
13/12/2025
Rest
Sunday
14/12/2025
Long run:
25km on trail with 1000m elevation
TRAINING BLOCK 2:
17th November - 30th November
Monday
17/11/2025
Easy run 5km
Tuesday
18/11/2025
Rest
Wednesday
19/11/2025
Strength workout - Glute
Thursday
20/11/2025
Easy run 5km
Friday
21/11/2025
Rest
Saturday
22/11/2025
Easy run 3km
Sunday
23/11/2025
Treshold test 60 minutes
Pace:
Easy run: 6:50min/km
NOTES:
Hi Libby, this week is the last one before we move into the specific work for Gone Nuts. What I need from you is to save your energy — the key workout this week is your threshold test on Sunday.
This test is simple: hold your fastest sustainable pace for the full hour. Pick the flattest path you can find (an athletic track is ideal) and you should be able to run without stopping.
If you record your warm-up and cool-down, make sure they’re separate activities. I only need the data from the full hour.
I’ve moved your easy run next week to Tuesday to make sure you’re fully recovered. Treat this threshold test like a race!
Monday
24/11/2025
Rest
Tuesday
25/11/2025
Easy run 5km
Wednesday
26/11/2025
Strength workout - Glute
Thursday
27/11/2025
Rest
Friday
28/11/2025
Trail long run 14km with 450m elev. gain
Saturday
29/11/2025
Rest
Sunday
30/11/2025
Rest
TRAINING BLOCK 1:
3rd November - 16th November
Monday
3/11/2025
Easy run 5km
Tuesday
4/11/2025
Rest
Wednesday
5/11/2025
Strength workout - Glute
Thursday
6/11/2025
Rest
Friday
7/11/2025
Easy run 6km
Saturday
8/11/2025
Rest
Sunday
9/11/2025
Easy run 8km
Pace:
Easy run: 6:50min/km
NOTES:
Ok Libby, here we are — back in training!
This time, we’re not training just to finish the race or cover the distance — we’re going for a PB. I can already tell you the training will be tougher, but totally worth it.
If anything comes up, just text me and we’ll work around it.
I’m sure you’re going to smash it! LET’S GO!!
Monday
10/11/2025
Easy run 5km
Tuesday
11/11/2025
Rest
Wednesday
12/11/2025
Strength workout - Glute
Thursday
13/11/2025
Rest
Friday
14/11/2025
Easy run 8km
Saturday
15/11/2025
Rest
Sunday
16/11/2025
Trail long run 12km