Hell Runner – Training Plan

September 12, 2007

Heres my training plan for Hell Runner, which covers the next 7 weeks in the run up to the race. Note that the gym and kick boxing are not actually part of the training schedule as such, but I have included them as I need to fit it in with what ever other training is going on!

  • W/C 9th September
    • Cycle: 10 x 2.5 miles hard
    • Run: 1 x 5km tempo, 1 x 7km easy, 1 x 15km easy
    • Gym: 3 Sessions (Upper body)
    • Kick Boxing

  • W/C 16th September
    • Cycle: 5 x 5 miles hard
    • Run: 1 x 5km tempo, 1 x 7km easy, 1 x 15km easy
    • Gym: 3 Sessions (Upper body)
    • Kick Boxing

  • W/C 23rd September
    • Cycle: 10 x 2.5 miles hard
    • Run: 1 x 5km tempo, 1 x 7km easy, 1 x 15km easy
    • Gym: 3 Sessions (Upper body)
    • Kick Boxing

  • W/C 30th September
    • Cycle: 5 x 5 miles hard
    • Run: 1 x 5km tempo, 1 x 7km easy, 1 x 15km easy
    • Gym: 3 Sessions (Upper body)
    • Kick Boxing

  • W/C 7th October (Recovery)
    • Run: 2 x 6km easy, 1 x 8km easy
    • Kick Boxing

  • W/C 14th October
    • Cycle: 10 x 2.5 miles hard
    • Run: 1 x 10km tempo, 1 x 10km easy, 1 x 15km easy
    • Gym: 3 Sessions (Upper body)
    • Kick Boxing

  • W/C 21st October
    • Cycle: 10 x 2.5 miles hard
    • Run: 1 x 10km tempo, 1 x 10km easy, 1 x 15km easy
    • Gym: 3 Sessions (Upper body)
    • Kick Boxing

  • W/C 28th October 2007 (Taper + Carb Loading)
    • Run: 2 x 5km easy
    • Kick Boxing

Whats missing? If your into your running, you are probably thinking…Wheres the hill work? Wheres the speed work? Well, hill work is out for me right now due to a lower back injury, and I have never done speed work so don’t want to risk any injury in the few weeks before the race. I do however plan to make both hill and speed work part of my London Marathon training…But i really cant think about that just yet!! 🙂

Oh, and as for the 10 x 2.5 mile bike rides – Ok, its not alot, but it gets me to work and back whilst providing a bit of cross training (Most of the journey home is uphill), not to mention reducing my carbon foot print by leaving my rather eco-unfriendly 2 litre Turbo Diesal car at home!

Cheers to Steve for the advice on putting this plan together!

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