|
Weeks to Go |
Date |
MON |
TUES |
WED |
THUR |
FRI |
SAT |
SUN |
Total Mileage |
|
Base |
2/10/06 |
OFF |
4 Short Hill Repeats |
3 Miles Easy |
2 Miles Steady |
OFF |
5 Miles Easy |
2 Miles Steady |
15 |
|
12 |
9/10/06 |
OFF |
3 x 5 min Fast, 3min Recovery |
3 miles Easy |
2 Miles Steady |
OFF |
6 Miles Easy |
3 Miles Steady |
18 |
|
11 |
16/10/06 |
OFF |
Pyramids 1,2,3,4,5, Min up with same Recovery |
3 Miles Easy |
2 Miles Steady |
OFF |
8 Miles Easy |
3 Miles Steady |
20 |
|
10 |
23/10/06 |
OFF |
2 min up 2 min Recovery X 5 |
3 Miles Easy |
2 Miles Steady |
2 Miles Easy |
8 Miles Easy |
2 Miles Steady |
21 |
|
9 |
30/10/06 |
OFF |
3 Long Hill Repeats |
4 Miles Easy |
3 Miles Steady |
2 Miles
Easy |
OFF |
10 Miles Easy |
22 |
|
8 |
6/11/06 |
OFF |
4 x 5 min Fast, 3 min Recovery |
4 Miles Easy |
4 Miles Steady |
OFF |
8 Miles Easy |
4 Miles Steady |
24 |
|
7 |
13/11/06 |
OFF |
Pyramids 1,2,3,4,5, Min up with same Recovery |
4 Miles Easy |
4 Miles Steady |
4 Miles Easy |
3 Miles Easy |
5 Miles Easy |
24 |
|
6 |
20/11/06 |
OFF |
2 Min up, 2 Min Recovery x 6 |
4 Miles Easy |
4 Miles Steady |
OFF |
8 Miles Easy |
4 Miles Steady |
24 |
|
5 |
27/11/06 |
OFF |
5 Short Hill Repeats |
4 Miles Easy |
4 Miles Steady |
3 Miles Easy |
OFF |
7 Miles Easy |
22 |
|
4 |
4/12/06 |
OFF |
5 x 5 Min Fast, 3 Min Recovery |
3 Miles Easy |
3 Miles Steady |
OFF |
8 Miles Easy |
2 Miles Steady |
21 |
|
3 |
11/12/06 |
OFF |
Pyramids 1.2.3.4.5, Min up with The same Recovery |
4 Miles Easy |
4 Miles Steady |
3 Miles Easy |
OFF |
5 Miles Easy |
20 |
|
2 |
18/12/06 |
OFF |
2 min up, 2 min Recovery x 7 |
4 Miles Easy |
3 Miles Steady |
OFF |
6 Miles Easy |
3 Miles Steady |
20 |
|
1 |
25/12/06 |
OFF |
4 Long Hill Repeats |
3 Miles Easy |
3 Miles Steady |
2Miles
Easy |
OFF |
10K 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/Warm Down on each
Session.
Tuesday Night Sessions are a gradual build up of Hill Repeats, Intervals,
and Pyramids& 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 Chance10K 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.