Experienced Intermediate Runners

EXPERIENCED INTERMEDIATE RUNNING

This sample Running Program is an example of the Personalized Training Program which will be built specifically for you as part of your Member Services benefits when joining RUNY2K. All individual Programs are built with the following factors being considered:

YOUR RUNNING HISTORY - particularly over the past six weeks
YOUR INJURY HISTORY- both overuse injuries and acute injuries
YOUR SHORT AND LONG TERM PERSONAL FITNESS & LIFESTYLE GOALS

20 WEEK HALF MARATHON
21km TUNING PROGRAM

Week #	Date	SUN	MON	TUES	WED	THUR	FRI	SAT	TOT
1		R100	--	R45	--	R60	--	REST	205
2		R100	--	R45	--	R60	--	REST	205
3-18
19		R45	--	R45	--	R45	--	REST	135
20		R45	--	R45	--	R45	--	REST	135

20 WEEK MARATHON
32km TUNING PROGRAM

Week #	Date	SUN	MON	TUES	WED	THUR	FRI	SAT	TOT
1		R100	--	R45	--	R60	--	REST	205
2		R105	--	R45	--	R60	--	REST	210
3-18
19		R45	--	R45	--	R45	--	REST	135
20		R45	--	R45	--	R45	--	REST	135

20 WEEK MARATHON
41km TUNING PROGRAM

Week #	Date	SUN	MON	TUES	WED	THUR	FRI	SAT	TOT
1		R100	--	R45	--	R60	--	REST	205
2		R105	--	R45	--	R60	--	REST	210
3-18
19		R45	--	R45	--	R45	--	REST	135
20		R45	--	R45	--	R45	--	REST	135

BARRY'S TEN RULES OF TRAINING

Consider health & fitness as work in progress!
Train -- don't strain.
In training it's the time you spend -- not the distance you cover.
You perform as well as you eat -- and sleep.
Drink 250ml every 20 minutes -- more if it's hot.
Stretching properly is as important as the training session.
Never try anything new in a Race -- drinks, clothing or techniques.
Eat some high carbohydrate within 30 minutes of completing a training session.
Try to get extra sleep on the days you train -- a good rule is minute for minute.
Listen to your body -- it's your best friend -- don't let it down and it won't let you down.