Planned Training Sessions:  Q3Q4 1996
01/09/96 to 15/09/96
		Extensieve Run  45' to 50'  @145 to 155 bpm
		1x per week Long Run  upto 1h10'  @135 to 145 bpm
		1x per week Intensive Run upto 30'  @160 to 165 bpm
16/09/96 to 29/09/96
	ma	Long Run  60'  @ < 130 bpm
	di	3x3x200  (200 jog - 10' Recup)  @32" to 34"
	wo	Long Run  60'  @135 to 145 bpm
	do	3x2x400  (200 jog - 10' Recup)  @65" to 67"
	vr	Long Run  60'  @ < 130 bpm
	za	Fartlek Hills  45'
	zo	Extensive Run  45' to 50'  @145 to 155 bpm
30/09/96 to 13/10/96
	ma	Long Run  60'  @ < 130 bpm
	di	3x3x200  (200 jog - 10' Recup)  @30" to 32"
	wo	Long Run  60'  @135 to 145 bpm
	do	3x2x400  (200 jog - 10' Recup)  @62" to 64"
	vr	Long Run  60'  @ < 130 bpm
	za	Test  600m @ 100%   -  15' Recup  -  5x200  (200 jog)  @+-32"
	zo	Extensive Run  45' to 50'  @145 to 155 bpm
14/10/96 to 31/10/96
	ma	Long Run  60'  @ < 130 bpm
	di	3x3x300  (300 jog - 10' Recup)  @45"
	wo	Long Run  60'  @135 to 145 bpm
	do	4x500  (500 jog)  @75"
	vr	Long Run  60'  @ < 130 bpm
	za	Fartlek, hills or beach
	zo	Extensive Run  45' to 50'  @145 to 155 bpm
14/10/96 to 31/10/96
	ma	Long Run  60'  @ < 130 bpm
	di	3x3x300  (300 jog - 10' Recup)  @45"
	wo	Long Run  60'  @135 to 145 bpm
	do	4x500  (500 jog)  @75"
	vr	Long Run  60'  @ < 130 bpm
	za	Test  600m @ 100%   -  15' Recup  -  5x200  (200 jog)  @+-32"
	zo	Extensive Run  45' to 50'  @145 to 155 bpm
04/11/96 to 10/11/96
	Mon	Extensive Run  45' to 50'  @145 to 155 bpm
	Tue	Extensive Run  45' to 50'  @145 to 155 bpm
	Wed	Long Run  60'  @135 to 145 bpm
	Thu	Long Run  1h10'  @ < 130 bpm
	Fri	Extensive Run  45' to 50'  @145 to 155 bpm
	Sat	Extensive Run  45' to 50'  @145 to 155 bpm
	Sun	Extensive Run  45' to 50'  @145 to 155 bpm
11/11/96 to 17/17/96
	Mon	Extensive Run  45' to 50'  @145 to 155 bpm
	Tue	3x3x200  (200 jog - 10' Recup)  @30" to 31"
	Wed	Long Run  60'  @135 to 145 bpm
	Thu	3x2x400  (200 jog - 10' Recup)  @64" to 65"
	Fri	Long Run  1h10'  @ < 130 bpm
	Sat	Intensive Run  30' @160 to 165 bpm
	Sun	Extensive Run  45' to 50'  @145 to 155 bpm
18/11/96 to 24/11/96
	Mon	Long Run  1h10'  @ < 130 bpm
	Tue	3x3x200  (200 jog - 10' Recup)  @29" to 30"
	Wed	Extensive Run  45' to 50'  @145 to 155 bpm
	Thu	3x2x400  (200 jog - 10' Recup)  @60" to 62"
	Fri	Long Run  1h10'  @ < 130 bpm
	Sat	Extensive Run  @145 to 155 bpm
	Sun	Test  600m  @1'25" to 1'27"
25/11/96 to 01/12/96
	Mon	Extensive Run  45' to 50'  @145 to 155 bpm
	Tue	5x300  (300 jog)  @43" to 45"
	Wed	Long Run  60'  @135 to 145 bpm
	Thu	3x500  (10' Recup)  @73" to 75"
	Fri	Long Run  1h10'  @ < 130 bpm
	Sat	Extensive Run  60'  @145 to 155 bpm
	Sun	Intensive Run  30' @160 to 165 bpm
02/12/96 to 08/12/96
	Mon	Rest
	Tue	3x3x200  (200 jog - 10' Recup)  @27" to 28"
	Wed	Extensive Run  60'  @145 to 155 bpm
	Thu	3x2x400  (200 jog - 10' Recup)  @58" to 60"
	Fri	Long Run  1h10'  @ < 130 bpm
	Sat	Extensive Run  60'  @145 to 155 bpm
	Sun	Long Run  1h10'  @ < 130 bpm
09/12/96 to 15/12/96
	Mon	Extensive Run  60'  @145 to 155 bpm
	Tue	5x300  (300 jog)  @43" to 45"
	Wed	Long Run  1h10'  @ < 130 bpm
	Thu	3x500  (10' Recup)  @73" to 75"
	Fri	Long Run  1h10'  @ < 130 bpm
	Sat	Extensive Run  60'  @145 to 155
	Sun	Test  600m  @1'25" to 1'27"
16/12/96 to 22/12/96
	Mon	Rest
	Tue	5x400  (200 jog)  @65"
	Wed	Extensive Run  60'  @145 to 155 bpm
	Thu	2x1000  (100% Recup)  @2'40"
	Fri	Long Run  1h10'  @ < 130 bpm
	Sat	Extensive Run  60'  @145 to 155 bpm
	Sun	3x3x200  (200 jog - 10' Recup)  @27" to 28"
23/12/96 to 29/12/96
	Mon	Long Run  1h10'  @ < 130 bpm
	Tue	3x2x300  (300 jog - 10' Recup)  @43" to 45"
	Wed	Long Run  1h10'  @ < 130 bpm
	Thu	4x500  (10' Recup)  @75"
	Fri	Extensive Run  60'  @145 to 155 bpm
	Sat	Intensieve Run  30' @160to165 bpm
	Sun	Long Run  1h10'  @ < 130 bpm