Rick wrote:
Read a great article on Lee Troop from the teamodell web site. Interesting comments about how most of his mileage is run at 7 min/mile or slower expect for the two workouts a 20 minute fartlek and a short track session. No real structure, just consistency in the workouts and volume. What is the Mono Farlek which Steve Moneghetti used? Anyone out there train with or have ever trained with these guys or under Chris Wardlaw? This approah or system for the long term certainly appears to work as the aussies have a history of great marathoners who compete and run well into their early forty years of age.
Well he must just say what ever he wants then as I got this program that he does off another site in Oz. This was his London prep apparently:
Sun AM: 37-39km. 2hrs 30mins. Run normal for 2hrs (28-30km), then run last 30mins hard (9km)
PM: 10-11km
Mon AM: 15-16km
PM: 15-16km
Tue AM: 16km. Mona Fartlek
PM: 10-11km
Wed AM: 28-30km
PM: 10-11km
Thu AM: 15-16km
PM: 15-16km
Fri AM: 17-19km. 3-4 x Eastern Park (7mins) with 2min jog recovery.
PM: 10-11km
Sat AM: 15-16km
PM: 15-16km
All easy runs between 3.40min/km to 4min/km pace.
Core stabilty work for 30mins Monday and Thursday.
Physio Tuesday and massage Friday.
TOTAL: 230-240km