it seems that every week is crunch time… essentially it is. with the little time we have and the amount of mileage we need to hit to be running the marathon comfortably.
the marathoners…
session 1 – intervals
1600 m (400m RI), 3200m (800m RI), 2 x 800m (400m RI)
session 2 : tempo run
1.5K easy, 7K @ MT [...]
Entries from October 2008
October 29, 2008
6 more weeks… crunch time! 27 oct to 2nd nov
October 14, 2008
workouts for the 8th and 7th week to race!
i will be away so i am putting up 2 weeks worth of workouts on the blog.
weather has been really warm lately, with intermeditten showers accompanied by thuderstorm.
so do be careful when you want to run when the weather threaten to turn bad. it might just be a passing shower but if there is lighting [...]
October 6, 2008
9 more weeks… getting to crunch time!
i will be away to jakarta but the sessions will carry on on sat.
for marathoners
run 1 – intervals
2 x 1200m (2 min. RI)
4×800m (2min RI)
run 2- tempo
8K run @ MT pace
run 3 – long run
32K @ MP + 28 sec/km (the killer distance)
get a group to run together.. remember.. eat and hydrate. ECP maybe your [...]
