Friday, January 16, 2009
Death by running...
The dreaded training program...
This program is designed to build endurance and develop strength through hill training. Keep the recovery miles very easy and place the emphasis of your training on the hills and long runs, i.e. make the easy days easier and the hard days harder.
Date Mon Tues Wed Thurs Fri Sat Sun
Feb 4 3M 4M 3M 4M 3M 5M Rest
Feb 11 3M 4M 3M 4M 3M 6M Rest
Feb 18 4M 5M 4M 5M 4M 6M Rest
Feb 25 4M 5M 4M 5M 4M 7M Rest
Mar 3 5M 6M 5M 5M 5M 8M Rest
Mar 10 5M 6M 5M 6M 5M 10M Rest
Mar 17 5M 7M 5M 6M 5M 8M Rest
Mar 24 5M 7M 5M 7M 5M 12M Rest
Mar 31 5M 8M 5M 7M 5M 10M Rest
Apr 7 5M 8M 5M 8M 5M 13M Rest
Apr 14 5M 6M-H 5M 8M 5M 12M Rest
Apr 21 5M 7M-H 5M 3M/3M 5M 14M Rest
Apr 28 5M 8M-H 5M 9M 5M 5M/5M/3M Rest
May 5 5M 8M-H 5M 4M/4M 5M 16M Rest
May 12 5M 8M-H 5M 9M 5M 6M/4M/4M Rest
May 19 5M 8M-H 5M 5M-5M 5M 18M Rest
May 26 5M 8M-H 5M 9M 5M 5M/5M/5M Rest
Jun 2 5M 8M-H 5M 3M/3M 5M 14M Rest
Jun 9 5M 6M-H 4M 8M 4M 7M Rest
Jun 16 5M 4M 3M 2M Race Race Sleep!
Schedule Key
H = Hills - start and finish hill workouts with 10 min of easy running
/ = Multiple Runs - two to three runs within 24 hours
M = Miles
This program is designed to build endurance and develop strength through hill training. Keep the recovery miles very easy and place the emphasis of your training on the hills and long runs, i.e. make the easy days easier and the hard days harder.
Date Mon Tues Wed Thurs Fri Sat Sun
Feb 4 3M 4M 3M 4M 3M 5M Rest
Feb 11 3M 4M 3M 4M 3M 6M Rest
Feb 18 4M 5M 4M 5M 4M 6M Rest
Feb 25 4M 5M 4M 5M 4M 7M Rest
Mar 3 5M 6M 5M 5M 5M 8M Rest
Mar 10 5M 6M 5M 6M 5M 10M Rest
Mar 17 5M 7M 5M 6M 5M 8M Rest
Mar 24 5M 7M 5M 7M 5M 12M Rest
Mar 31 5M 8M 5M 7M 5M 10M Rest
Apr 7 5M 8M 5M 8M 5M 13M Rest
Apr 14 5M 6M-H 5M 8M 5M 12M Rest
Apr 21 5M 7M-H 5M 3M/3M 5M 14M Rest
Apr 28 5M 8M-H 5M 9M 5M 5M/5M/3M Rest
May 5 5M 8M-H 5M 4M/4M 5M 16M Rest
May 12 5M 8M-H 5M 9M 5M 6M/4M/4M Rest
May 19 5M 8M-H 5M 5M-5M 5M 18M Rest
May 26 5M 8M-H 5M 9M 5M 5M/5M/5M Rest
Jun 2 5M 8M-H 5M 3M/3M 5M 14M Rest
Jun 9 5M 6M-H 4M 8M 4M 7M Rest
Jun 16 5M 4M 3M 2M Race Race Sleep!
Schedule Key
H = Hills - start and finish hill workouts with 10 min of easy running
/ = Multiple Runs - two to three runs within 24 hours
M = Miles
Sum Sum, Natsu, Verano. 11:49 AM.
