10k training and racing

[suzanne]

hi ed
ok - sun can be on legs up to 1hr 45mins if i get up to 11 miles but always up to 1.32mins
monday - cardio - 15minsx2 on bike level 4- 2 different bikes
15minsx2 on cross trainer- level 4
10x2 on rowing machine
then some light weights for upper body 3 times each
5 different machines very light.
tue - speed work at club - 400m x 8 flat
on hills up 800 as fast and then 1min rec
on hills up 400 as fast and then 1 min rec
on hill 200 up as fast as we can- 200 flat to
recover- 200 downhill fast - 200 rec flat 8 times.
wed - rest
thurs - 5 miles at about 10min miler although hilly all around me is hilly
friday -sometimes gym same as above (sometimes nothing)
sat - nothing - unless a race

i dont drink alot of fluid maybe about 1litre a day of diluted orange hate water
and never take sport drinks - eat loads of veg, rice, pasta but drink some wine midweek and at the weekends.

hope this helps u get a picture - really appreciate it

going to wilmslow to do half marathon on sun 30th march 2008 - last years time was 2.18