|
Weeks to Go |
Date |
MON |
TUES |
WED |
THUR |
FRI |
SAT |
SUN |
Total Mileage |
|
Base |
2/10/06 |
OFF |
4-5 Long Hill Repeats |
4 Miles Easy |
3 Miles Steady |
OFF |
5 Miles Easy |
3 Miles Steady |
18 Miles |
|
12 |
9/10/06 |
OFF |
3x5 Min Fast, 3 Min Recovery |
4 Miles Easy |
3 Miles Steady |
OFF |
6 Miles Easy |
3 Miles Steady |
20 Miles |
|
11 |
16/10/06 |
OFF |
Pyramids 1,2,3,4,5, up, with same Recovery |
4 Miles Easy |
3 Miles Steady |
OFF |
8 Miles Easy |
3 Miles Steady |
22 Miles |
|
10 |
23/10/06 |
OFF |
1min up/1min Recovery x10 |
3 Miles Easy |
4 Miles Steady |
OFF |
10 Miles Easy |
3 Miles Steady |
25 Miles |
|
9 |
30/10/06 |
OFF |
5-6 short hill Repeats |
4 Miles Easy |
3 Miles Steady |
3 Miles Easy |
OFF |
10 Miles Slow |
25 Miles |
|
8 |
6/11/06 |
OFF |
4x6 min fast with 3 min Recovery |
5 Miles Easy |
4 Miles Steady |
OFF |
10 Miles Easy |
3 Miles Steady |
27 Miles |
|
7 |
13/11/06 |
OFF |
Pyramids 1,2,3,4,5, up with same Recovery |
6 Miles Easy |
5 Miles Steady |
5 Miles Easy |
OFF |
6 Miles Steady |
27 Miles |
|
6 |
20/11/06 |
OFF |
2min up/2min Recovery. (5-8) |
6 Miles Easy |
5 Miles Steady |
OFF |
8 Miles Easy |
4 Miles Steady |
28 Miles |
|
5 |
27/11/06 |
OFF |
5-6 Long Hill Repeats |
6 Miles Easy |
4 Miles Steady |
5 Miles Easy |
OFF |
8 Miles Easy |
28 Miles |
|
4 |
4/12/06 |
OFF |
3x8min cruise 2min Recovery |
4 Miles Easy |
4 Miles Steady |
OFF |
8 Miles Easy |
4 Miles Steady |
26 Miles |
|
3 |
11/12/06 |
OFF |
Pyramids 1,2,3,4,5,min Up with same Recovery |
4 Miles Easy |
4 Miles Steady |
3 Miles Steady |
OFF |
6 Miles Easy |
22 Miles |
|
2 |
18/12/06 |
OFF |
2min up/2min Recovery. (8-10) |
5 Miles Easy |
4 Miles Steady |
OFF |
8 Miles Easy |
3 Miles Steady |
25 Miles |
|
1 |
25/12/06 |
OFF |
6-7 short hill Repeats |
3 Miles Easy |
3 Miles Steady |
2 Miles Steady |
OFF |
Race |
12+Race |
Training
Tips: - Easy Runs are just that – EASY. No faster than Jogging.
Steady
running is slightly faster, but remain relaxed.
Always
ensure you Warm Up and Warm Down on each Session.
Tuesday
Night sessions are a gradual build up of Hill Repeats,
Intervals, Pyramids and Speed.
Long
Hill Repeats should take 2-5 minutes in duration to climb.
Short
Hill Repeats should be a little steeper and take 30-90 seconds to climb.
This
schedule is designed to help you reach your goal for the Exeter Last Chance
10K on 31/12/06.
It
is not set in stone. If tired take a day off, if ill Do Not Run. Just move on
to the next day.