Now, taking 3 minutes a mile off your time is hard enough, adding another 12 miles to your total is even harder. Mix that with trying to build mass and stamina for a 400 mile cycle and you have a totally insane ambition.
Its these insane ambitions that get me through life so I've selected myself a new theme tune:
How am I going to manage the training?
A | B | C | D | E | F | G | H | |
---|---|---|---|---|---|---|---|---|
1 | Week | Mon | Tues | Wed | Thur | Fri | Sat | Sun |
2 | Week 1 | |||||||
3 | cycle training | Cycle 15 miles | Cycle 15 miles | Cycle 30 miles | Cycle 50 miles | |||
4 | rest | run for 20 mins | rest | Fartlek: 4x6 mins quick pace with 3 mins slow jog/walk between each | rest | 20 mins easy run | rest | |
5 | Week 2 | |||||||
6 | cycle training | Cycle 15 miles | Cycle 15 miles | Cycle 50 miles | ||||
7 | 30 mins slow run | rest | 15 mins quick run | rest | Fartlek: 4x6 mins quick pace with 2 mins slow jog/walk between each | rest | 20 mins medium pace run | |
8 | Week 3 | |||||||
9 | cycle training | Cycle 15 miles | Cycle 15 miles | cycle 40 miles | cycle 50 miles | |||
10 | rest | 30 mins medium pace | rest | 4x200m hill runs (medium gradient hill), walk/jog back, runs to be done fast | rest | 30 mins easy run | rest | |
11 | Week 4 | |||||||
12 | cycle training | cycle 15 miles | cycle 15 miles | Cycle 50 miles | ||||
13 | 40 mins easy run | rest | 6x5 mins quick pace efforts with 3 mins jog between each | rest | 30 mins easy run | rest | rest | |
14 | Week 5 | |||||||
15 | cycle training | Cycle 15 miles | cycle 15 miles | cycle 30 miles | Cycle 50 miles | |||
16 | 45 mins easy run | rest | 30 mins easy run | rest | 30 mins easy run | rest | 45 mins easy run | |
17 | Week 6 | |||||||
18 | cycle training | Cycle 15 miles | Cycle 15 miles | Cycle 50 miles | ||||
19 | rest | 6x5 mins quick pace runs with 2 mins jog between each | rest | 45 mins medium pace run | rest | 4x200m hill runs, walk/jog back, fast paced runs | 30 mins easy run | |
20 | Week 7 | |||||||
21 | cycle training | cycle 15 miles | Cycle 15 miles | cycle 50 miles | ||||
22 | rest | 50 mins easy run | rest | 20 mins fast run | rest | 4x200m hill runs, walk back, fast paced runs | rest | |
23 | Week 8 | |||||||
24 | cycle training | Cycle 15 miles | Cycle 15 miles | Cycle 15 miles | ||||
25 | 40 mins quick run | rest | 50 mins easy run | rest | 45 mins medium paced run | rest | 60 mins easy run | |
26 | Week 9 | |||||||
27 | cycle training | |||||||
28 | rest | 4x6 mins medium paced runs, 3 mins jog between each | rest | cycle 60 miles | cycle 60 miles | cycle 60 miles | cycle 60 miles | |
29 | Week 10 | |||||||
30 | cycle 60 miles | cycle 60 miles | fall down drunk | fall down drunk | fly home from berlin | 100 mins easy run | rest | |
31 | Week 11 | |||||||
32 | rest | rest | 30 mins easy run | rest | 30 mins easy run | rest | half marathon | |
33 |