WHW 2010 Wks 26-33

Wk 26	Day	Activity	Distance	Cross Train	Notes
26/4/10	Mon			Yes	Or REST
	Tues	Steady	12
	Wed	Easy	6	Yes	No run if CT
	Thurs	Reps	10		Or Easy if Sat Race.
	Fri	Easy	6
	Sat
	Sun	Endurance	20
TOTAL			54
Wk 27	Day	Activity	Distance	Cross Train	Notes
3/5/10	Mon			Yes
	Tues	Steady	12
	Wed	Easy	8	Yes	No run if CT
	Thurs	Reps	10
	Fri	Easy	8
	Sat				REST
	Sun	Endurance	20
TOTAL			58
Wk 28	Day	Activity	Distance	Cross Train	Notes
10/5/10	Mon			Yes	Or REST
	Tues	Steady	12
	Wed	Easy	6	Yes	No run if CT
	Thurs
	Fri
	Sat	Endurance	41
	Sun	Endurance	35
TOTAL			94
Wk 29	Day	Activity	Distance	Cross Train	Notes
17/5/10	Mon			Yes	Or REST
	Tues	Steady	8
	Wed	Easy	7	Yes	No run if CT
	Thurs	Steady	8
	Fri	Easy	7
	Sat				REST
	Sun	Endurance	20
TOTAL			50
Wk 30	Day	Activity	Distance	Cross Train	Notes
24/5/10	Mon			Yes	Or REST
	Tues	Steady	10
	Wed			Yes
	Thurs	Steady	10
	Fri	Easy	8
	Sat				REST
	Sun	Endurance	15
TOTAL			43
Wk 31	Day	Activity	Distance	Cross Train	Notes
31/5/10	Mon			Yes
	Tues	Steady	8
	Wed			Yes	Or REST
	Thurs	Steady	8
	Fri	Easy	5
	Sat				REST
	Sun	Endurance	14
TOTAL			35
Wk 32	Day	Activity	Distance	Cross Train	Notes
7/6/10	Mon			Yes	Or REST
	Tues	Easy	8
	Wed			Yes	Or REST
	Thurs	Easy	8
	Fri				REST
	Sat	Endurance	10
	Sun				REST
TOTAL			26
Wk 33	Day	Activity	Distance	Cross Train	Notes
14/6/10	Mon			Yes	Or REST
	Tues				REST
	Wed			Yes	Or REST
	Thurs				REST
	Fri				REST
	Sat	RACE	95		WHW
TOTAL			95
	Day	Activity	Distance	Cross Train	Notes
21/6/10
TOTAL
	Day	Activity	Distance	Cross Train	Notes
28/6/10
TOTAL
	Day	Activity	Distance	Cross Train	Notes
5/7/10
TOTAL
	Day	Activity	Distance	Cross Train	Notes
12/7/10
TOTAL
	Day	Activity	Distance	Cross Train	Notes
19/7/10
TOTAL

WHW 2010 Wks 13-25

Wk 13	Day	Activity	Distance	Cross Train	Notes
25/1/10	Mon			Yes	Or REST
	Tues	Steady	10
	Wed	Easy	7	Yes	No run if CT
	Thurs	Reps	8		Or Easy if Sat Race.
	Fri				REST
	Sat	RACE	5		WHINNEY HILL XC
	Sun	Endurance	25
TOTAL			55
Wk 14	Day	Activity	Distance	Cross Train	Notes
1/2/10	Mon	Easy	5	Yes	No run if CT
	Tues	Steady	11
	Wed	Easy	7	Yes	No run if CT
	Thurs	Reps	8
	Fri	Easy	7
	Sat				REST
	Sun	Endurance	20
TOTAL			58
Wk 15	Day	Activity	Distance	Cross Train	Notes
8/2/10	Mon			Yes	Or REST
	Tues	Steady	12
	Wed	Easy	8	Yes	No run if CT
	Thurs	Reps	10		EASY if Sat Race
	Fri	Easy	8		REST if Sat Race
	Sat				CARNETHY 5
	Sun	Endurance	22
TOTAL			60
Wk 16	Day	Activity	Distance	Cross Train	Notes
15/2/10	Mon			Yes	Or REST
	Tues	Steady	12
	Wed	Easy	6	Yes	No run if CT
	Thurs	Reps	10
	Fri	Easy	6
	Sat				REST
	Sun	Endurance	15
TOTAL			49
Wk 17	Day	Activity	Distance	Cross Train	Notes
22/2/10	Mon			Yes	Or REST
	Tues	Steady	12
	Wed	Easy	8	Yes	No run if CT
	Thurs	Reps	10
	Fri				REST
	Sat	Endurance	31
	Sun
TOTAL			61
Wk 18	Day	Activity	Distance	Cross Train	Notes
1/3/10	Mon	Easy	5	Yes	No run if CT
	Tues	Steady	12
	Wed	Easy	8	Yes	No run if CT
	Thurs	Reps	10
	Fri	Easy	8
	Sat				REST
	Sun	Endurance	20
TOTAL			63
Wk 19	Day	Activity	Distance	Cross Train	Notes
8/3/10	Mon			Yes	Or REST
	Tues	Steady	12
	Wed	Easy	9	Yes	No run if CT
	Thurs	Reps	10
	Fri	Easy	9
	Sat				Clydesdale 5k
	Sun	Endurance	25
TOTAL			65
Wk 20	Day	Activity	Distance	Cross Train	Notes
15/3/10	Mon			Yes	Or REST
	Tues	Steady	12
	Wed	Easy	6	Yes	No run if CT
	Thurs	Reps	10
	Fri	Easy	6
	Sat				REST
	Sun	Endurance	18
TOTAL			52
Wk 21	Day	Activity	Distance	Cross Train	Notes
22/3/10	Mon			Yes	Or REST
	Tues	Steady	12
	Wed	Easy	8	Yes	No run if CT
	Thurs	Reps	10
	Fri				REST
	Sat	Endurance	42
	Sun				REST
TOTAL			72
Wk 22	Day	Activity	Distance	Cross Train	Notes
29/3/10	Mon	Easy	5	Yes	No RUN if CT
	Tues	Steady	12
	Wed	Easy	8	Yes	No RUN if CT
	Thurs	Reps	10
	Fri	Easy	8
	Sat				REST
	Sun	Endurance	20
TOTAL			63
Wk 23	Day	Activity	Distance	Cross Train	Notes
5/4/10	Mon			Yes	Or REST
	Tues	Steady	12
	Wed	Easy	9	Yes	No run if CT
	Thurs	Reps	10
	Fri	Easy	9
	Sat				REST
	Sun	Endurance	25
TOTAL			65
Wk 24	Day	Activity	Distance	Cross Train	Notes
12/4/10	Mon			Yes	Or rest
	Tues	Steady	12
	Wed	Easy	6	Yes	No run if CT
	Thurs	Reps	10
	Fri	Easy	6
	Sat				REST
	Sun	Endurance	16
TOTAL			50
Wk 25	Day	Activity	Distance	Cross Train	Notes
19/4/10	Mon			Yes	Or rest
	Tues	Steady	12
	Wed	Easy	6	Yes	No run if CT / Whangie
	Thurs
	Fri
	Sat	RACE	53		HIGHLAND FLING
	Sun
TOTAL			71

WHW 2010 Training Schedule info

Goal, HF in April or WHW in June.

Schedule based on 30 miles per week over the preceding 2 months.

For lower mileage reduce the weekly totals in proportion to the shortfall.

The first 12 weeks are based on miles, after that time on your feet is more important, particularly for long runs.

Reduce intensity but maintain mileage before a race apart from goal race.

No reps before a race.

Keep a log.

Eat well, sleep well, have fun, avoid the Zulus or back off.

WHW 2010 Weeks 1-12

Here We Go!

Wk 1	Day	Activity	Distance	Cross Train	Notes
2/11/09	Mon			Yes	Or REST
	Tues	Steady	8
	Wed			Yes	Or REST
	Thurs	Reps	7		Or Easy if Sat Race.
	Fri				REST
	Sat	RACE	5		GU 5 mile Rd Race or 5 EASY
	Sun	Endurance	15
TOTAL			35
Wk 2	Day	Activity	Distance	Cross Train	Notes
9/11/09	Mon			Yes	Or REST
	Tues	Steady	8
	Wed	Easy	6	Yes	If CT switch EASY to Friday
	Thurs	Reps	7
	Fri				REST
	Sat	Endurance	17
	Sun				REST
TOTAL			38
Wk 3	Day	Activity	Distance	Cross Train	Notes
16/11/09	Mon			Yes	Or REST
	Tues	Steady	9
	Wed	Easy	5	Yes	No run if CT
	Thurs	Easy	6
	Fri				REST
	Sat	RACE	5		Balloch Park XC
	Sun	Endurance	17
TOTAL			42
Wk 4	Day	Activity	Distance	Cross Train	Notes
23/11/09	Mon			Yes	Or REST
	Tues	Steady	8
	Wed			Yes	Or REST
	Thurs	Reps	7
	Fri				REST
	Sat				REST
	Sun	Endurance	20
TOTAL			35
Wk 5	Day	Activity	Distance	Cross Train	Notes
30/11/09	Mon			Yes	Or REST
	Tues	Steady	10
	Wed	Easy	6	Yes	No run if CT
	Thurs	Reps	7
	Fri	Easy	5
	Sat				REST
	Sun	Endurance	18
TOTAL			45
Wk 6	Day	Activity	Distance	Cross Train	Notes
7/12/09	Mon			Yes	Or REST
	Tues	Steady	10
	Wed	Easy	5	Yes	No run if CT
	Thurs	Reps	8
	Fri	Easy	5
	Sat				REST
	Sun	Endurance	22
TOTAL			50
Wk 7	Day	Activity	Distance	Cross Train	Notes
14/12/09	Mon			Yes	Or REST
	Tues	Steady	8
	Wed	Easy	5	Yes	If CT switch EASY to Friday
	Thurs	Reps	8
	Fri				REST
	Sat	Endurance	24		4
	Sun				REST
TOTAL			45
Wk 8	Day	Activity	Distance	Cross Train	Notes
21/12/09	Mon			Yes	Or REST
	Tues	Steady	8
	Wed	Easy	5	Yes	No run if CT
	Thurs	Reps	8
	Fri	Easy	5
	Sat				REST
	Sun	Endurance	18
TOTAL			44
Wk 9	Day	Activity	Distance	Cross Train	Notes
28/12/09	Mon			Yes	Or REST
	Tues	Steady	8
	Wed	Easy	5	Yes	No run if CT
	Thurs	Reps	8		Or EASIER if RACE Sat
	Fri				REST
	Sat	RACE	3		Calendar Crags
	Sun	Endurance	18
TOTAL			42
Wk 10	Day	Activity	Distance	Cross Train	Notes
4/1/10	Mon			Yes	Or REST
	Tues	Steady	8
	Wed	Easy	5	Yes	No RUN if CT
	Thurs	Reps	8		Or EASIER if RACE Sat
	Fri				REST
	Sat	RACE	5		POL IND EST XC
	Sun	Endurance	20
TOTAL			46
Wk 11	Day	Activity	Distance	Cross Train	Notes
11/1/10	Mon			Yes	Or REST
	Tues	Steady	8
	Wed	Easy	5	Yes	No run if CT
	Thurs	Reps	8
	Fri	Easy	5
	Sat				REST
	Sun	Endurance	24
TOTAL			50
Wk 12	Day	Activity	Distance	Cross Train	Notes
18/1/10	Mon			Yes	Or rest
	Tues	Steady	8
	Wed	Easy	6	Yes	No run if CT
	Thurs	Reps	8
	Fri	Easy	6
	Sat				REST
	Sun	Endurance	15
TOTAL			43