Training programme 4
Back in July 1997, Pania Dalley worked part-time as a fitness/aerobics instructor and decided it was time for a change in fitness routine so took up running, something she hadn’t done for about fifteen years, basically, she was starting from scratch. Meeting friends for a run helped her to increase her endurance levels and LSD (long slow distance). Pania says the following programme was given to her by a veteran Kepler Challenge runner.
Kepler Training Programme from 11 weeks out
Before starting this programme, you must have a base fitness of at least 2 hrs comfortably and hold a conversation without struggling for breath.
1st 4 Weeks - Use hill but not more than twice a week
| Day | Time | Type |
|---|---|---|
| Sat | 1 - 1.5 hrs | Easy running |
| Sun | 1 ≤ - 2 hrs | Include hills |
| Mon | 1 hr | Slow |
| Tues | 1 hr | Steady pace for 30mins |
| Wed | Up to 1.5 hrs | Easy running |
| Thur | 1 hr | Include 4 - 6 stride outs @ 85% effort 70 - 80 metres (Increase into stride outs and slacken out of them) |
| Fri | 1 hr | Quiet |
2nd 4 Weeks - Build up to using hills - up to 3x a week
Same as first 4 weeks except:
| Day | Time/type |
|---|---|
| Saturday | 1.5 hrs |
| Sunday | Work up to a three hour run. Do two within 4 weeks if you can |
| Wednesday | 1.5 hrs |
Next 2 Weeks - Stay off the hills!
| Day | Time/type |
|---|---|
| Saturday | 70 mins - easy. Include some stride outs - but no more than 6 |
| Sunday | 2 hrs - relaxed |
| Monday | ≤ hr - 1 hr - slow |
| Tuesday | 1 hr - slow - except steady pace for 15 mins |
| Wednesday | 1.5 - easy |
| Thursday | 1 hr - including no more than 6 stride outs |
| Friday | 30 mins - easy |
Last Week - No Hills!
| Day | Time/type |
|---|---|
| Saturday | 1.5 - relaxed |
| Sunday | 1 hr - with 15 mins steady pace |
| Monday | 1 hr - slow |
| Tuesday | Up to 1 hr - relaxed - with up to 6 stride louts |
| Wednesday | 30 - 40 mins - quiet |
| Thursday | Rest |
| Friday | Rest |
