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