Training programme 2
Andrea Murray was a practicing Sports Physiotherapist - age 30 - and 2001 Kepler Challenge women's winner, with a time of 6 hrs and 2 minutes. Andrea feels this programme is designed for someone who is already very fit before starting Kepler Challenge Training. She feels that training should be a mix of easy pace running with high intensity hill work and faster pace running depending on the level of fitness and increasing throughout the training programme.
| Week | Time |
|---|---|
| 1 | 3x 1hr 30mins |
| 2 | 2x 1hr 30mins 1x 2hrs |
| 3 | 2x 1hr 30mins 1x 2hrs 30mins |
| 4 | 1x 1hr 30mins 1x 2hrs 1x 2hrs 30mins |
| 5 | 1x 1hr 30mins 1x 2hrs 1x 3hrs |
| 6 | 2x 2hrs 1x 3hrs |
| 7 | 2x 2hrs 1x 3hrs 30mins |
| 8 | 2x 2hrs 1x 4hrs |
| 9 | 1x 1hr 1x 1hr 30mins 1x 4 hrs |
| 10 | 2x 2hrs 1x 4hrs |
| 11 | 2x 2hrs 1x 4hrs |
| 12 | 2x 2hrs 1x 4hrs |
| 13 | 1x 2hrs 1x 1hr 1x 5hrs |
| 14 | 1x 1hr 2x 2hrs |
| 15 | Short half hour runs |
| 16 | Race Day |
Andreas Handy Hints
- Start early allowing enough time to build up training gradually and to allow time off if injuries develop without affecting fitness too much.
- Build rest weeks into programme to allow the body to adapt to the increase in mileage.
- On days when not running have a mix of rest days and weights but aim to have 3 long runs per week.
- Aim to have the last month before the Taper doing similar mileage to allow the body to comfortably manage the longer distances.
