Week 11 - "Full-Cream"

Monday August 8 - gentle recovery run, 3 km (2 miles). Tuesday August 9 - this is our final serious strength endurance session, of 12 km (7 miles), incorporating 2 km (1.5 miles) at 2-mile race pace, then immediately into 5 x 2-minute hill repeats. Go "all out" for this session, knowing that you'll reap the benefits in a few short weeks' time. Wednesday August 10 - easy recovery jog, 5 km (3 miles). Thursday August 11 - 'focus' run, 10 km (6 miles) including 4 x 5 minute 'tempo' efforts at about your 2-mile race pace with a 3-minute jog-recovery in between. Feel your whole being is concentrated on your goal. Use these sessions to discard all negativity - doubts, fear, unwillingness, lethargy - from your system. Become immersed only in the uplifting reality of the goal. Friday August 12 - day of alternative exercise, swimming preferably. Saturday August 13 - if possible, find a 2-mile (3.2 km) race in your area to sharpen your speed and get into the racing atmosphere. Warm-up for at least 3 km (2 miles) and warm-down. Sunday August 14 - Sunday long run, 28 km (17 miles). This is last long run of the program, so enjoy every moment of it.