|
March 2004 (Miles) |
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|
Sunday LSD |
Monday Off |
Tuesday Steady Run |
Wednesday Steady |
Thursday Steady Run |
Friday Off |
Saturday steady easy |
|
Feb 29 Week 1 4.3 miles |
1 |
2 2.5 miles |
3 1.9 miles |
4 1.9 miles |
5 |
6 1.9 miles |
|
7 Week 2 4.3 miles |
8 |
9 2.5 miles |
10 1.9 miles |
11 2.5 miles |
12 |
13 1.9 miles |
|
14 Week 3 4.3 miles |
15 |
16 1.9 miles |
17 2.5 miles |
18 1.9 miles |
19 |
20 2.5 miles |
|
21 Week 4 5.6 miles |
22 |
23 2.5 miles |
24 2.5 miles |
25 1.9 miles |
26 |
27 1.9 miles |
|
28 Week 5 5.6 miles |
29 |
30 3.1 miles |
31 1.9 miles |
2.5 miles |
|
1.9 miles |
|
April 2004 (Miles) |
||||||
|
Sunday LSD |
Monday Off |
Tuesday Steady Run |
Wednesday Steady Run |
Thursday Steady Run |
Friday Off |
Saturday Steady, Easy Run |
|
Week 5 5.6 |
|
5 3.1 |
3 1.9 |
1 2.5 miles |
2 |
3 1.9 miles |
|
4 Week 6 10 k |
5 |
6 2.5 miles |
7 3 Hills 85% effort 3 km warm up 3 k
cool down |
8 3.1 miles |
9 |
10 1.9 miles |
|
11 Week 7 10 k |
12 |
13 2.5 miles |
14 5 Hills 85% effort 3 km warm up 3 k
cool down |
15 3.1 miles |
16 |
17 2.5 miles |
|
18 Week 8 7.5 miles |
19 |
20 2.5 miles |
21 5 Hills 85% effort 3 km warm up 3 k
cool down |
22 3.7 miles |
23 |
24 2.5 miles |
|
25 Week 9 8.7 miles |
26 |
27 2.5 miles |
28 6 Hills 85% effort 3 km warm up 3 k
cool down |
29 3.7 miles |
30 |
3.1 miles |
|
May 2004(Miles) |
||||||
|
Sunday LSD |
Monday Off |
Tuesday Steady Run |
Wednesday Steady Run |
Thursday Steady Run |
Friday Off |
Saturday Steady, Easy Run |
|
Week 9 8.7 miles |
|
2.5 miles |
3.7 miles Hills 85% effort 3 km warm up 3 k cool down |
3.7 miles |
|
1 3.1 miles |
|
2 Week 10 9.9 miles |
3 |
4 3.1 miles |
5 7 Hills 85% effort 3 km warm up 3 k
cool down |
6 4.3 miles |
7 |
8 3.1 miles |
|
9 Week 11 9.9 miles |
10 |
11 3.1 miles |
12 8 Hills 85% effort 3 km warm up 3 k
cool down |
13 4.3 miles |
14 |
15 3.7 miles |
|
16 Week 12 12 k |
17 |
18 3.1 miles |
19 9 Hills 85% effort 3 km warm up 3 k
cool down |
20 5.0 miles |
21 |
22 3.7 miles |
|
23 Week 13 18 k |
24 TBay 10 mile run |
25 3.7 miles |
26 3.7 miles Pace change |
27 5.0 miles |
28 |
29 3.7 miles |
|
30 Week 14 11.2 miles |
31 off |
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|
June
2004 (Miles) |
||||||
|
Sunday
LSD |
Monday
Off |
Tuesday
Steady
Run |
Wednesday
Steady
Run |
Thursday
Steady
Run |
Friday
Off |
Saturday
Steady,
Easy Run |
|
Week
14 11.2 miles |
|
1 3.7 miles |
2 2.5 miles Pace
change |
3 5.0 miles |
4 |
5 3.7 miles |
|
6 Week 15 12.4 miles |
7 |
8 3.7 miles |
9 2.5 miles Pace
change |
10 5.0 miles |
11 |
12 3.7 miles |
|
13 Week 16 3.7 miles LSD |
14 |
15 6.2 miles |
16 3.7 miles |
17 |
18 |
19 1.9 miles |
|
20 Run 13.05 miles |
21 |
22 |
23 |
24 |
25 |
26 |
|
27 |
28 |
29 |
30 |
|
|
|