Wednesday, June 24, 2009

A typical weekly running schedule this month

The typical weekly schedule that I have been following through the first 3 weeks of this month is as follows. My running week starts with a Saturday - which is the day of the Long Slow Distance.

Saturday - 11 / 12 / 13 km (Progressively improved each week from 11 to 13)

Sunday - Interval Training (250 M x 6 at 12.00 Km / Hour pace; each lap followed by 1 equidistant lap of walking; the pain of Saturday's run strikes me only on Monday morning)

Monday - Easy run of 5 km (average speed 8.7 - 9.1 Km / hour; average HR of 78- 80%)

Tuesday - Easy Run of 6 Km

Wednesday - Tempo run for 30 minutes at speeds close to 10; this week hit 10.1 Km/hour

Thursday - Easy run of 8 Km

Friday - Rest



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2 comments:

  1. Vimal1:30 PM

    Hey Malli,
    You quit Smoking that is awesome sir! I think the run will do you good. Good work mate!

    ReplyDelete
  2. malli10:46 AM

    hey vimal..thanks.

    ReplyDelete

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