Saturday, 9 May 2009

Revised Schedule II

May 10--13K--be sure to use 1-1
May 17--Magic Mile (MM) 400 meter times: 2:30, 2:28, 2:26, 2:24 (9:48)
May 24--13K (10K race plus extra distance as noted above) (On May 24, try to warm up with 4K, and warm down with a 6K. Or, run a 7-8K later in the day.)
May 31--4 x 800 shoot for 5:00 on each one--2:30 per lap. Walk for 3-4 minutes between each 800
June 7--13K
June 14--Magic Mile (MM) same as May 17--but faster
June 21--14K
June 28--7 x 800July 5--15K

July 12--8 x 800July 19--16K

July 26--MM--same as June 14--but faster

Aug 2--17K Aug 9--9 x 800Aug 16--18KAug 23--10 x 800Aug 30--20KSep 6--5K with MMSep 13--22KSep 20--5K with MMSep 27--16K RaceOct 4--24KOct 11--5K
Oct 18--Amsterdam Half Marathon

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