| training for London 2006 | target: 3:19 | 12 week schedule | |||||||||||||||||
| updated: | 26.02.2006 | to go | 55 | days | done | ||||||||||||||
| distances in K / R = recovery / L = slow / M = medium / S = speed / W = Race | download this excel-file | ||||||||||||||||||
| week | mo | tu | we | th | fr | sa | su | total | kilos | ||||||||||
| 15 | 09.01. | 15.01. | gym | 5,0 | L | 5,0 | L | 10,0 | L | 5,0 | M | 16,1 | M | 41,1 | Recovery after Diet | ||||
| 11,5 | L | gym | - | 10,1 | R | 12,5 | M | gym | 16,1 | R | 50,2 | 67,9 | |||||||
| 14 | 16.01. | 22.01. | gym | 11,0 | S | 12,0 | L | 23,0 | winter walking | ||||||||||
| gym | 11,0 | S | 12,0 | L | 23,0 | S=3x2K 4:40min/K | |||||||||||||
| 13 | 23.01. | 29.01. | 16,1 | M | 16,1 | winter walking | |||||||||||||
| 11,5 | L | 9,0 | M | 9,0 | M | 16,1 | M | 45,6 | 68,2 | ||||||||||
| 12 | 30.01. | 05.02. | gym | 15,0 | L | 12,0 | M | 10,1 | R | gym | 23,0 | W | 60,1 | S=2x2K 4:40 cut down | |||||
| gym | 15,5 | L | 8,0 | S | 10,1 | R | ill | ill | ill | 33,6 | race cancelled | ||||||||
| 11 | 06.02. | 12.02. | gym | 17,0 | L | 8,0 | S | 10,0 | R | 12,0 | L | 17,0 | W | 64,0 | Bertlich 15K (1:07) | ||||
| gym | 11,5 | L | 12,0 | S | 20,8 | L | 13,5 | L | gym | 17,0 | W | 74,8 | 69,1 | S=3x2K 4:40min/K | |||||
| 10 | 13.02. | 19.02. | gym | 7,0 | R | 12,0 | L | 20,0 | L | 8,0 | M | 25,0 | L | 72,0 | ankle problem | ||||
| 7,5 | L | 10,0 | L | 16,1 | M | 33,6 | 69,4 | and cold | |||||||||||
| 9 | 20.02. | 26.02. | gym | 12,0 | R | 15,0 | S | 12,0 | R | 34,0 | W | 8,0 | R | 81,0 | new schedule set up | ||||
| gym | 75minCT | 7,0 | L | 10,1 | R | gym+40 | 95minCT | 16,1 | M | 33,2 | 69,1 | target 3:40, see here | |||||||
| 8 | 27.02. | 05.03. | gym | 7,0 | R | 20,0 | L | 10,0 | M | 10,0 | R | 25,0 | M | 72,0 | |||||
| 0,0 | |||||||||||||||||||
| 7 | 06.03. | 12.03. | 7,0 | R | 20,0 | L | 10,0 | M | 7,0 | R | 23,0 | W | 67,0 | Cyprus Half-Marathon | |||||
| 0,0 | target: 1:35 | ||||||||||||||||||
| 6 | 13.03. | 19.03. | 7,0 | R | 22,0 | M | 10,0 | R | 8,0 | 34,0 | W | 81,0 | Syltlauf 33K | ||||||
| 0,0 | really slow, 2:55 | ||||||||||||||||||
| 5 | 20.03. | 26.03. | - | 5,0 | R | 20,0 | L | 15,0 | M | 25,0 | L | 65,0 | |||||||
| 0,0 | |||||||||||||||||||
| 4 | 27.03. | 02.04. | gym | 13,0 | S | 8,0 | R | 15,0 | M | 21,1 | W | 57,1 | Berlin Half Marathon | ||||||
| 0,0 | target: 1:35 | ||||||||||||||||||
| 3 | 03.04. | 09.04. | - | 8,0 | R | 12,0 | L | 20,0 | L | 8,0 | S | 33,0 | L | 81,0 | |||||
| 0,0 | |||||||||||||||||||
| 2 | 10.04. | 16.04. | gym | 8,0 | R | 12,0 | L | 20,0 | S | 12,0 | R | 22,0 | L | 74,0 | |||||
| 0,0 | |||||||||||||||||||
| 1 | 17.04. | 23.04. | - | 10,0 | 8,0 | 8,0 | 42,2 | W | 68,2 | 66,0 | The Big Day | ||||||||
| 0,0 | |||||||||||||||||||
| 842 | total week 12 to 1 | ||||||||||||||||||
| 70,2 | average week 12 to 1 | ||||||||||||||||||
| - 101,9 | diff. to schedule so far | ||||||||||||||||||
| 61,7 | avrg forecast based on diff. | ||||||||||||||||||
