Hodgie-san wrote:
I've given up on Harald.
Finally, first Norporth schedule insight. Now, that´s 1962 year. Next I will intend post 2 more different periods, 1964 (before Toquio Olympics) and 1972 (before Munique Olympics).
Norport 9 summer weeks in 1962
Week 1
MON – warmup+5X2000m/7:30 pace Rec=400m jog + 3X500m in 76sec to 71 sec.
TUE – Travel to Hamburg. 10 kilos easy in Hamburg
WED – 1500m RACE. – 1st in 3:42.8; last 500m in 69.8, last 400 in 54.6
THU – Travel back. Rest day
FRI – warmup + 5X2000m/7:30 pace Rec=400m jog + 4X500m/76sec,74sec,73sec,71sec
SAT - warmup+5X2000m/7: :30 pace Rec=400m jog + 3X500m in 73sec/72sec/71 sec.
SUN - 15 kilos easy run in Wald
Week 2
MON – rest day
TUE – warmup + 15kilos run in Waldniel. 5X3kilos outdoor circuit laps in negative split.
WED – 15kilos easy in Waldniel circuit
THU – 10 kilos easy
FRI – 10kilos easy in Wald.
SAT – warmup + 3X10X200m (first set group average 36.5; second 34.5; third 33.5
fourth 31.7 Rec=200m jog. Last set in 25seconds.
SUN – 20kilos easy in Wald.
Week 3
MON – warmup+5X2000m/7:30 pace Rec=400m jog + 3X500m in 76sec to 71 sec.
TUE – Travel to Hamburg. 10 kilos easy in Hamburg
WED – 1500m RACE. – 1st in 3:42.8; last 500m in 69.8, last 400 in 54.6
THU – Travel back. Rest day
FRI – warmup + 5X2000m/7:30 pace Rec=400m jog + 4X500m/76sec,74sec,73sec,71sec
SAT - warmup+5X2000m/7: :30 pace Rec=400m jog + 3X500m in 73sec/72sec/71 sec.
SUN - 15 kilos easy run in Wald.
Week 4
MON – 10 kilos in Wald.
TUE – rest day
WED –rest day
THU – Travel back. Rest day
FRI – warmup + 5X2000m/7:30 pace Rec=400m jog + 4X500m/76sec,74sec,73sec,71sec
SAT - warmup+5X2000m/7: :30 pace Rec=400m jog + 3X500m in 73sec/72sec/71 sec.
SUN - 15 kilos easy run in Wald.
Week 5
MON – rest day
TUE – travel to Malmo. Rest day
WED – 10 kilos easy
THU – 10 kilos easy
FRI – 3 kilos warmup + 20X1min Tempo 1 minute pause + 4 kilos cooldown
SAT – rest day
SUN - 1500m RACE. In Malmo – 1st in 3:42.0
Week 6
MON – Travel back from Malmo. Rest day
TUE –15kilos run in Waldniel, that´s 5X3kilos outdoor tempo as circuit laps in negative split.
WED – 8 kilos esy run in Wald.
THU – 12 kilos easy
FRI – 15 kilos easy run with SHORT PAUSES FOR RECOVER
SAT – rest day
Week 7
SUN – 15kilos run in Waldniel. 5X3kilos outdoor circuit laps in negative split.
MON – 12 kilos easy
TUE – 15kilos run in Waldniel. 5X3kilos outdoor circuit laps in negative split.
WED – 3 kilos warmup + 20X1min Tempo 1 minute pause + 4 kilos cooldown
THU – rest day
FRI – rest day
SAT – 3000m RACE in 8:17.5
SUN – 10 kilos easy in Wald. with SHORT PAUSES FOR RECOVER
Week 8
MON – warmup+5X2000m/7:30 pace Rec=400m jog + 3X500m in 76sec to 71 sec.
TUE –10 kilos easy
WED – 3 kilos warmup + 20X1min Tempo 1 minute pause + 4 kilos cooldown
THU – Rest day
FRI – warmup + 10X200m in 36sec REC=200m jog + 4X500m/76sec, 74sec,73sec,71sec
SAT – 15 kilos easy run in Wald.
SUN - 15 kilos easy run in Wald. with SHORT PAUSES FOR RECOVER
Week 9
MON - 3 kilos warmup + 20X1min Tempo 1 minute pause + 4 kilos cooldown
TUE – 15 kilos easy
WED – rest day
THU – warmup + 9kilos negative split that´s an outdoor 3X3kilos circuit
FRI - warmup+5X2000m/7:30 pace Rec=400m jog + 3X500m in 76sec to 71 sec.
SAT – warmup + 4X5X200m in 34sec; 31sec 28 sec: 26 sec REC=200m jog + cooldown
SUN - 15 kilos easy run in Wald. with SHORT PAUSES FOR RECOVER