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1. Conditioning (As long as possible) 2 week
cycles.
Monday: Aerobic running 3/4 to 1 hour.
Tuesday: Aerobic running 1 to 1.5 hours.
Wednesday: Run hilly course 1/2 to 1 hour.
Thursday: Aerobic running 1 to 1.5 hours.
Friday: Jog 1/2 to 1 hour.
Saturday: Run hilly course 1/2 to 1 hour.
Sunday: Aerobic running 1.5 to 2 hours.
Monday: Run hilly course 1/2 to 1 hour.
Tuesday: Aerobic running 1 to 1.5 hours.
Wednesday: Time trial 3000 or 5000 meters.
Thursday: Aerobic running 1 to 1.5 hours.
Friday: Jog 1/2 to 1 hour.
Saturday: Relaxed striding of 4 to 8 times 200 meters.
Sunday: Aerobic running 2 hours or more.
11. Hill Resistance Training (4 weeks)
Monday: Leg-speed 100 meters 6 to 10 times.
Tuesday: Hill exercise 1/2 to 1 hour.
Wednesday: Fast relaxed running 100 meters 6 to 10 times.
Thursday: AHill exercise (or jog) 1/2 to 1 hour.
Friday: Leg-speed 100 meters 6 to 10 times.
Saturday: Hill exercise 1/2 to 1 hour.
Sunday: Aerobic running 1 to 2 hours.
111. Anaerobic Training (4 weeks)
Monday: Sprint training.
Tuesday: Repetitions.
Wednesday: Easy fartlek 1/2 to 1 hour (jogging and striding or sprint training).
Thursday: Repetitions.
Friday: Relaxed striding (fast and easy).
Saturday: Repetitions.
Sunday: Aerobic running 1 to 2 hours.
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