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
|Sat||1 - 1.5 hrs||Easy running|
|Sun||1 ≤ - 2 hrs||Include hills|
|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)|
2nd 4 Weeks - Build up to using hills - up to 3x a week
Same as first 4 weeks except:
|Sunday||Work up to a three hour run. Do two within 4 weeks if you can|
Next 2 Weeks - Stay off the hills!
|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!
|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|