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1V. Co-ordination Training (4 weeks).
Monday: Windsprints (total of 2000 to 4000 meters) either 50 meters every 100 meters
or 100 meters every 200 meters; 10 to 20 times.
Tuesday: For Middle Distance; Fast relaxed striding or Sprint training.
For Distance; Time trial 3000 or 5000 meters.
For Either; Easy fartlek or Aerobic running up to an hour.
Wednesday: Development races or Time trial ; a sprint and middle distance.
Thursday: Fast relaxed striding or Pace judgement or Easy Fartlek or Fast runs in
repetition over 300 meters by 3 or 500 meters by 2.
Friday: Jog 1/2 hour.
Saturday: Develoment races; over or under race distance.
Sunday: Aerobic running 1 hours to 11/2 hours.
V. Last Two Weeks of Freshening up!
Monday: Windsprints 50 meters by 12 to 20 times.
Tuesday: Easy fartlek or Aerobic running, 1 hour.
Wednesday: Time trial over race distance (fast)..
Thursday: Fast relaxed striding 100 meters by 6.
Friday: Jog 1/2 hour.
Saturday: Race or time trial 1/2 the race distance.
Sunday: Aerobic running 1 hours to 11/2 hours.
Monday: Windsprints 50 meters by 10 to 16 times.
Tuesday: Time trial, 400. 600 or 1500 meters.
Wednesday: Fast relaxed striding 100 meters by 6.
Thursday: Jog 3/4 hour.
Friday: Jog 1/2 hour.
Saturday: The First Important Race.
Sunday: Jog 1 hours to 11/2
hours or more.
V1. Continuation of Racing
Monday: Easy fartlek 3/4 to 1 hour.
Tuesday: Relaxed striding 200 meters by 6.
Wednesday: Race or time trial.
Thursday: Easy fartlek 1 hour or Jog 3/4 hour.
Friday: Jog 1/2 hour.
Saturday: Race or time trial.
Sunday: Jog 11/2
hours.
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