WEEK ONE WEEK TWO WEEK THREE WEEK FOUR Mon SWIM Warm-up: 6 x 25m + 3 x 50m. Main: 8 x 50m Stroke Count with 30 seconds rest between efforts, then 200m continuous relaxed. Cool-down: 4 x 50m concentrating on technique
Rest 2.5M warm-up, then 6 x 600m or 2 mins, with 400m or 2-3 min jog recoveries, then 2.5M cool-down 6M easy, inc 8 - 10 x 100m strides 3-4M fast but controlled Rest 6-8M easy, inc hills 6-7M easyWeek 2 Rest 2-2.5M warm-up, then 5 x 800m or 3 mins
then 10 mins easy jog; then 6 x 200m with recoveries of 30, 25, 20, 15 and 10 seconds. 30-40 mins slow 1200m time trial; then 10 mins jog; then 4 x 400m with 2-min recoveries with 200m at 3K pace, 200m at 800m pace Rest or 30 mins slow 2 x 2K at 5K pace
if you are starting the schedules in good shape. Either way, progress steadily, and be realistic. If in doubt, its maybe best to start an easier schedule and move up as the weeks progress. Day Session Distance Pace Time Intensity Mon Rest Tue
Rest Tue Speedwork 5M (inc 4 x 800m, 200m jog) 5K 45 mins 8/10Wed Steady 5M 8:45 44 mins 6/10Thu Fartlek 5M (inc 3M fartlek) 7:30-9:30 45 mins (25 mins fartlek) 7/10Fri Rest Sat Easy 3M 9:30 28 mins 4/10Sun Race 10K (plus 1M warm-up/1M
. This is only to be recommended to those who are already accustomed to running 50 miles per week or more.Week OneMon 6 miles easy or steadyTue 7 miles fartlek, inc 12 x 1 min burstsWed 15 mins easy, 2 x 10 mins THR with 3 min recoveries, 10 mins jogFri Rest
Standfirst: Author: Bruce TullohPics:Issue date: nov98 /panelKeywords:-->Target time: 60-70 minutes Mileage: 40-45 per weekWeek OneMon 4 miles easyTue 5 miles easy fartlekWed 4-5 miles steadyThu 10 mins easy, 10 mins THR, 10 mins steadyFri Rest
Two 50 per cent runsSet up two markers six to eight metres apart, and perform all drills between the markers (except Pogo Jumps). Take five to 10 seconds' rest at the end of each length. After completing the routine, take a few minutes' rest
Bent-Over RowRest your left knee and arm on a bench, bend your right elbow and lift a dumbbell straight up. Lower. Do 15 reps per arm.
Q Id only been running for a few months when I noticed a twinge down the outside of my left ankle, which was accompanied by some swelling. After a two-week rest I started to run again, but within three days the ankle was again very painful. An X
