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Kim Stevenson
As promised

Arthur's Race week/ Non Race week schedule

Race week :

Mon : 2 or 3 X 1500 or 3 to 6 X 800
Tue : 11/2 hour Aerobic Run
Wed : 3 or 5k Timetrial
Thu: as for Tues
Fri: 10 X 100 m fast relaxed running
Sat: 5k or 10k ( Most of the guys over here may have just had a club run .. anything up to 15 k .. sometimes last couple of miles maybe a little quicker)
Sun: 2 hours or more Aerobic run

Non Race week

Mon : 6 to 10 100m windsprints every 200m
Tues : 1 hr easy fartlek
Wed : 3 k timetrial
Thu: 1 hour jog
Fri : 30 min jog
Sat : Race
Sun : 2 hrs or more Aerobic run

Don't forget : This schedule would be done after a 10 to 12 week Aerobic Base "Build up" and the Hill training aspect.

I have used this schedule (sometimes with modifications to suit athlete) with a lot of success.

Race week it is important to be "freshened up" and the jogging takes care of that.

Hope this is useful

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