02-09-2008, 08:07 AM
received this from another coach
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[COLOR="Navy"]Conditioning phase
Monday: 30 - 40 min Strength Conditioning ie Hills.
Tuesday: All hard efforts at 10 - km pace.
Week 1. 2 - min hard 2 - min easy X 10.
Week 2. 3 - min hard 2 - min easy X 8.
Week 3. 5 - min hard 3 - min easy X 5.
Wednesday: 60 - min easy run.
Thursday: All hard efforts at 5 - km pace.
10 - min hard 5 - min easy X 3.
Friday: 30 - min easy run.
Saturday: Race or 15 km (5 - km easy 5 - km medium 5 - km hard).
Sunday: up to 2 - hour long slow run.
NOTES: 1. Morning runs of 20 - 30 min easy jog may be done from Mon - Fri.[/COLOR]
-----------------------------------
[COLOR="Navy"]Conditioning phase
Monday: 30 - 40 min Strength Conditioning ie Hills.
Tuesday: All hard efforts at 10 - km pace.
Week 1. 2 - min hard 2 - min easy X 10.
Week 2. 3 - min hard 2 - min easy X 8.
Week 3. 5 - min hard 3 - min easy X 5.
Wednesday: 60 - min easy run.
Thursday: All hard efforts at 5 - km pace.
10 - min hard 5 - min easy X 3.
Friday: 30 - min easy run.
Saturday: Race or 15 km (5 - km easy 5 - km medium 5 - km hard).
Sunday: up to 2 - hour long slow run.
NOTES: 1. Morning runs of 20 - 30 min easy jog may be done from Mon - Fri.[/COLOR]