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  last updated24/05/99 23:43 +0100

 

 

The following schedule will only work if first you have run at least one marathon and i mean run, not run- walk. Also you must have run 60 miles a week for 6 weeks or more before this schedule. Good luck. The author can not be held responsible for injuries, sickness etc.

 

Wk Date Mon Tues Wed Thur Frid Sat Sun total
1   10 10 far 10 32*200 15 4 easy 6 T.T. 65
2   10 10 far 10 32*200 18 4 easy 10k race 62
3   10 12 far 13 40*200 18 4 easy 6 T.T. 77
4   10 12 far 13 40*200 20 4 easy 10 race 79
5   10 12 far 13 40*200 20 4 easy 8,

6 T.T.

 77
6   10 12 far 13 40*200 20 4 easy 1/2M 73
7   10 12 far 13 32*200 20 4 easy 8,

6 T.T.

 75
8   10 32*200 13 4*2 8s 4 easy 20 race 73
9   rest 6s 13 5*1 20 4 easy 8,

6 T.T.

 58
10   10 32*200 13 4*1 20 4 easy 1/2M 76
11   16*200 8s 8 10s 6 8 10s 52
12   6 fast 6s 8 6 easy 4 easy rest Mar  

The intervals 32 and 40 * 200m  should be run as the 10k schedule 45 secs + 1:15 recovery 200m jog with 1 mile warm up. 1 mile warm down. thats 10 miles for the 32*200 and 12 miles for the 40*200.

Fartlek sessions are 1 mile warm up 4mins fast 1 min jog 1 mile warm down

 All friday long runs should be at an easy pace.

The 6 T.T. should be 1 mile warm up, 6 T.T. then 1 mile warm down. Thats 8 miles total for the numerically challenged.

Any questions on this schedule i will be happy to answer at castle.point@virgin.net