Planned Training Sessions:  Q3Q4 2002

Avg. Pace

e

s

v

p

Mon

16/sep/02

Type of Run

Tue

17/sep/02

Wed

18/sep/02

LR

Long Run (60' or more)

Thu

19/sep/02

ER

Extensive Run

Fri

20/sep/02

IR

Intensive Run

Sat

21/sep/02

RR

Recovery Run

Sun

22/sep/02

FR

Fartlek Run

R

Race

Mon

23/sep/02

ER

60'

S

Sprint

Tue

24/sep/02

H

Hill training

Wed

25/sep/02

ER

60'

SI

Short Interval

Thu

26/sep/02

ER

60'

LI

Long Interval

Fri

27/sep/02

LR

70'

W

Weight Lifting

Sat

28/sep/02

ER

50'

Sun

29/sep/02

IR

45'

Intensity (0 = nil - 5 = max)

Mon

30/sep/02

ER

60'

e

Endurance

Tue

1/okt/02

ER

60'

s

Stamina

Wed

2/okt/02

ER

60'

v

Speed

Thu

3/okt/02

ER

60'

p

Power

Fri

4/okt/02

LR

80'

Sat

5/okt/02

ER

50'

Sun

6/okt/02

ER

60'

Per Week

Mon

7/okt/02

SI

10 x 200

@32" w 90" recovery jog

1 x

Long Run

Tue

8/okt/02

RR

60'

1 x

Short Interval

WL

1 x

Long Interval

Wed

9/okt/02

LI

8 x 400

@68" w 2' recovery jog

1 x

(Hills short/ Hills long/ Sprint/ Test)

Thu

10/okt/02

ER

60'

2 x

Extensive Run

WL

1 x

Recovery Run or Rest

Fri

11/okt/02

LR

80'

2 x

Weight Lifting

Sat

12/okt/02

H (short)

Sun

13/okt/02

ER

50'

Mon

14/okt/02

SI

10 x 200

@32" w 90" recovery jog

Tue

15/okt/02

RR

60'

WL

Wed

16/okt/02

LI

5 x 1000

@3'20-3'25 w 3' rec. jog

Thu

17/okt/02

ER

60'

WL

Fri

18/okt/02

LR

80'

Sat

19/okt/02

H (fartlek)

Sun

20/okt/02

ER

50'

Mon

21/okt/02

SI

3 x 3x300

@47" w 300m recovery jog

Tue

22/okt/02

RR

60'

WL

Wed

23/okt/02

LI

8 x 400

@66" w 2' - 2'30 rec. jog

Thu

24/okt/02

ER

60'

WL

Fri

25/okt/02

LR

80'

Sat

26/okt/02

H (short)

Sun

27/okt/02

ER

50'

Mon

28/okt/02

SI

3 x 4x200

@30" - 31" w 200m/ 10' rec jog

Tue

29/okt/02

RR

60'

WL

Wed

30/okt/02

LI

8 x 400

@66" w 2' - 2'30 rec. jog

Thu

31/okt/02

ER

60'

Fri

1/nov/02

LR

80'

Sat

2/nov/02

RR

Sun

3/nov/02

ER

50'

Mon

4/nov/02

SI

3 x 3x300

@45" w 300m recovery jog

Tue

5/nov/02

RR

60'

WL

Wed

6/nov/02

LI

4 x 500

@75" w 500m rec. jog

Thu

7/nov/02

ER

60'

WL

Fri

8/nov/02

LR

80'

Sat

9/nov/02

H (Fartlek)

Sun

10/nov/02

ER

50'

Mon

11/nov/02

SI

15 x 200

@31" w 200m recovery jog

Tue

12/nov/02

RR

60'

Wed

13/nov/02

LI

4 x 800

@2'19" w 8' recovery

Thu

14/nov/02

ER

60'

Fri

15/nov/02

LR

80'

Sat

16/nov/02

Sprints

Sun

17/nov/02

ER

50'

Mon

18/nov/02

ER

Tue

19/nov/02

ER

Wed

20/nov/02

Thu

21/nov/02

ER

Fri

22/nov/02

Sat

23/nov/02

ER

Sun

24/nov/02

Mon

25/nov/02

SI

3 x 3x200

@28-29" w 200m recovery jog

Tue

26/nov/02

RR

60'

WL

Wed

27/nov/02

LI

3 x 2x400

@62"-63" w 200m/10' rec. jog

Thu

28/nov/02

ER

60'

WL

Fri

29/nov/02

LR

80'

Sat

30/nov/02

H (short)

Sun

1/dec/02

ER

50'

Mon

2/dec/02

SI

5 x 300

@43-45" w 300m recovery jog

Tue

3/dec/02

RR

60'

WL

Wed

4/dec/02

LI

3 x 500

@73"-75" w 10' recovery

Thu

5/dec/02

ER

60'

WL

Fri

6/dec/02

LR

80'

Sat

7/dec/02

H (Fartlek)

Sun

8/dec/02

ER

50'

Mon

9/dec/02

SI

10 x 200

@     w 200m recovery jog

RR

60'

Tue

10/dec/02

WL

Wed

11/dec/02

LI

2 x 1000

@2'40 - 2'47 w full recovery

ER

60'

Thu

12/dec/02

WL

Fri

13/dec/02

LR

80'

Sat

14/dec/02

Sprints

Sun

15/dec/02

ER

50'