After much deliberation I have come up with what I think will be a good schedule to ramp up and reproduce the training schedule given to me at 15. Gone is the 20 km and an additional 9 km x-country race (I thought that I would give myself a little bit of a break as I am not 15 anymore). I did however keep the integrity of the original schedule which now starts on October 19th, to align the days of the week with the original. As a result this schedule finishes on the 20th of November rather than the 17th (original).
Please note that the totals at the end of each week are approximates and in miles (I had to get my calculator out for this one as it has been many years since I kept a log in miles).
So without further delay here is ‘The Schedule’:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Totals |
|
Sep 12 20 min or 2.5 miles Easy |
Sep 13 Rest |
Sep 14 Rest |
Sep 15 Rest |
Sep 16 30 min or 3.75 miles Easy |
Sep 17 Fartlek X-C (3 miles) |
Sep 18 Race 10 km Easy (6 miles) |
15 miles |
|
Sep 19 20 min or 2.5 miles Easy |
Sep 20 Rest |
Sep 21 X-C Race 4500 m (3 miles) |
Sep 22 Fartlek X-C (4 miles) |
Sep 23 30 min or 3.75 miles Easy |
Sep 24 Rest |
Sep 25 20 min or 2.5 miles Easy |
16 miles |
|
Sep 26 30 min or 3.75 miles Easy |
Sep 27 Rest |
Sep 28 X-C Race 6300 m (4 miles) |
Sep 29 Fartlek X-C (4 miles) |
Sep 30 LSD 40 min or 5 miles |
Oct 1 Rest |
Oct 2 30 min or 4 miles Easy |
21 miles |
|
Oct 3 Fartlek X-C (4 miles) |
Oct 4 Rest |
Oct 5 Race 5800 m (3.5 miles)
|
Oct 6 Fartlek X-C (6 miles) |
Oct 7 LSD 45 min or 5+ miles |
Oct 8 30 min or 4 miles Easy |
Oct 9 Rest |
23 miles |
|
Oct 10 Fartlek X-C (4 miles) |
Oct 11 Rest |
Oct 12 X-C Race 6200 m (4 miles) |
Oct 13 Farlek X-C (6 miles) |
Oct 14 LSD 1 hr or 8 miles |
Oct 15 30 min or 4 miles Easy (strides) |
Oct 16 Rest
|
26 miles |
|
Oct 17 Fartlek (4 |
Oct 18 Rest |
Oct 19 X-C Race 6600 m (4 miles) |
Oct 20 Fartlek X-C (6 miles) |
Oct 21 LSD 1 hr or 8 miles |
Oct 22 30 min or 4 miles Easy (strides) |
Oct 23 X-C Race 10 km Moderate Pace |
32 miles |
|
Oct 24 Fartlek X-C (6 miles) |
Oct 25 Rest |
Oct 26 X-C Race 7400 m (4.5 miles) |
Oct 27 Fartlek X-C (6 miles)
|
Oct 28 LSD 1 hr or 8 miles |
Oct 29 30 min or 4 miles Easy (4-5 strides) |
Oct 30 45 min Moderate (6.5 miles) |
35 miles |
|
Oct 31 Fartlek X-C (6 miles) |
Nov 1 Rest |
Nov 2 45 min Moderate (6.5 miles) |
Nov 3 Fartlek X-C Speed (6 miles) |
Nov 4 LSD 1 hr or 8 miles |
Nov 5 30 min or 4 miles Easy (4-5 strides) |
Nov 6 45 min Moderate (6.5 miles) |
37 miles |
|
Nov 7 Rest |
Nov 8 X-C Race 7000 m (4.5 miles) |
Nov 9 45 min Moderate (6.5 miles) |
Nov 10 Speed X-C (7 miles) |
Nov 11 30 min or 4 miles Easy |
Nov 12 LSD 1 hr or 8 miles |
Nov 13 45 min Moderate (7 miles) |
37 miles |
|
Nov 14 Speed Field (6 miles) |
Nov 15 30 min or 4 miles Easy |
Nov 16 45 min Easy/Moderate (6 miles) |
Nov 17 Speed Field (4.5 miles) |
Nov 18 Rest |
Nov 19 X-C Race 7200 m (4.5 miles) |
Nov 20 Recover Easy run (6 miles) |
31 miles |
As my goal is to try to reproduce, not kill myself, so I will post updates on my progress over the next 10 weeks.
The training starts tomorrow so wish me luck.
See you on the roads.
