|
March 2004 |
||||||
|
Sunday LSD |
Monday Off |
Tuesday Steady Run |
Wednesday Steady |
Thursday Steady Run |
Friday Off |
Saturday steady easy |
|
Feb 29 Week 1 7k |
1 |
2 4k |
3 3k |
4 3k |
5 |
6 3k |
|
7 Week 2 7k |
8 |
9 4k |
10 3k |
11 4k |
12 |
13 3k |
|
14 Week 3 7 k |
15 |
16 3k |
17 4k |
18 3k |
19 |
20 4k |
|
21 Week 4 9 k |
22 |
23 4k |
24 4k |
25 3k |
26 |
27 3k |
|
28 Week 5 9 k |
29 |
30 5k |
31 3k |
4k |
|
3k |
|
April 2004 |
||||||
|
Sunday LSD |
Monday Off |
Tuesday Steady Run |
Wednesday Steady Run |
Thursday Steady Run |
Friday Off |
Saturday Steady, Easy Run |
|
Week 5 9 k |
|
5 |
3 |
1 4k |
2 |
3 3k |
|
4 Week 6 10 k |
5 |
6 4k |
7 3 Hills 85% effort 3 km warm up 3 k
cool down |
8 5k |
9 |
10 3k |
|
11 Week 7 10 k |
12 |
13 4k |
14 4k Hills 85% effort 3 km warm up 3 k
cool down |
15 5k |
16 |
17 4k |
|
18 Week 8 12k |
19 |
20 4k |
21 5 Hills 85% effort 3 km warm up 3 k
cool down |
22 6k |
23 |
24 4k |
|
25 Week 9 14k |
26 |
27 4k |
28 6 Hills 85% effort 3 km warm up 3 k
cool down |
29 6k |
30 |
5k |
|
May 2004 |
||||||
|
Sunday LSD |
Monday Off |
Tuesday Steady Run |
Wednesday Steady Run |
Thursday Steady Run |
Friday Off |
Saturday Steady, Easy Run |
|
Week 9 14k |
|
4k |
6k Hills 85% effort 3 km warm up 3 k cool down |
6k |
|
1 5k |
|
2 Week 10 16k |
3 |
4 5k |
5 7 Hills 85% effort 3 km warm up 3 k
cool down |
6 7k |
7 |
8 5k |
|
9 Week 11 16k |
10 |
11 5k |
12 8 Hills 85% effort 3 km warm up 3 k
cool down |
13 7k |
14 |
15 6k |
|
16 Week 12 12 k |
17 |
18 5k |
19 9 Hills 85% effort 3 km warm up 3 k
cool down |
20 8k |
21 |
22 6k |
|
23 Week 13 18 k |
24 TBay 10 mile run |
25 6k |
26 6k Pace change |
27 8k |
28 |
29 6k |
|
30 Week 14 18k |
31 off |
|||||
|
June 2004 |
||||||
|
Sunday LSD |
Monday Off |
Tuesday Steady Run |
Wednesday Steady Run |
Thursday Steady Run |
Friday Off |
Saturday Steady, Easy Run |
|
Week 14 18k |
|
1 6k |
2 4k Pace
change |
3 8k |
4 |
5 6k |
|
6 Week 15 20 k |
7 |
8 6k |
9 4k Pace
change |
10 8k |
11 |
12 6k |
|
13 Week 16 6 k LSD |
14 |
15 10k |
16 6k |
17 |
18 |
19 3k |
|
20 Run 21 km |
21 |
22 |
23 |
24 |
25 |
26 |
|
27 |
28 |
29 |
30 |
|
|
|