12 Week Training Schedule
Here it is! The final training schedule for the 12 weeks leading up to my start date of 24 February 2013 for running the 10 City Bridge Run.
The highly respected Coach Bob Williams from Portland, Oregan, developed the program which was written up in Noakes book ‘Lore of Running’.
Want to join a session? Let me know, and we can find time to head out together. There are some short runs and well as long runs. You take your pick. I would welcome the company!
| Date | Running |
| Training Schedule | |
| Training Week 1/12 | |
| Tue, Dec 4, 2012 | 8 km |
| Wed, Dec 5, 2012 | 5 x 800 m |
| Thu, Dec 6, 2012 | 8 km |
| Fri, Dec 7, 2012 | 5 km on machine |
| Sat, Dec 8, 2012 | Rest |
| Sun, Dec 9, 2012 | 24 km |
| Mon, Dec 10, 2012 | Rest |
| Training Week 2/12 | |
| Tue, Dec 11, 2012 | 8 km |
| Wed, Dec 12, 2012 | 3 x 1600 m |
| Thu, Dec 13, 2012 | 8 km |
| Fri, Dec 14, 2012 | 16 km |
| Sat, Dec 15, 2012 | Rest |
| Sun, Dec 16, 2012 | 20 km |
| Mon, Dec 17, 2012 | Rest |
| Training Week 3/12 | |
| Tue, Dec 18, 2012 | 8 km |
| Wed, Dec 19, 2012 | 4 km on machine |
| Thu, Dec 20, 2012 | 8 km |
| Fri, Dec 21, 2012 | 8 x 200 m |
| Sat, Dec 22, 2012 | Rest |
| Sun, Dec 23, 2012 | 24 km |
| Mon, Dec 24, 2012 | Rest |
| Training Week 4/12 | |
| Tue, Dec 25, 2012 | 8 km |
| Wed, Dec 26, 2012 | 4 x 1600 m |
| Thu, Dec 27, 2012 | 8 km |
| Fri, Dec 28, 2012 | 9 km on machine |
| Sat, Dec 29, 2012 | Rest |
| Sun, Dec 30, 2012 | 24 km |
| Mon, Dec 31, 2012 | Rest |
| Training Week 5/12 | |
| Tue, Jan 1, 2013 | 8 km |
| Wed, Jan 2, 2013 | 6 x 200 m |
| Thu, Jan 3, 2013 | 8 km |
| Fri, Jan 4, 2013 | 5 x 1000 m |
| Sat, Jan 5, 2013 | Rest |
| Sun, Jan 6, 2013 | 24 km |
| Mon, Jan 7, 2013 | Rest |
| Training Week 6/12 | |
| Tue, Jan 8, 2013 | 8 km |
| Wed, Jan 9, 2013 | 8 x 400 m |
| Thu, Jan 10, 2013 | 8 km |
| Fri, Jan 11, 2013 | 7 km on machine |
| Sat, Jan 12, 2013 | Rest |
| Sun, Jan 13, 2013 | 20 km |
| Mon, Jan 14, 2013 | Rest |
| Training Week 7/12 | |
| Tue, Jan 15, 2013 | 8 km |
| Wed, Jan 16, 2013 | 5 x 1600 m |
| Thu, Jan 17, 2013 | 8 km |
| Fri, Jan 18, 2013 | 16 km |
| Sat, Jan 19, 2013 | Rest |
| Sun, Jan 20, 2013 | 24 km |
| Mon, Jan 21, 2013 | Rest |
| Training Week 8/12 | |
| Tue, Jan 22, 2013 | 8 km |
| Wed, Jan 23, 2013 | 8 km on machine |
| Thu, Jan 24, 2013 | 8 km |
| Fri, Jan 25, 2013 | 8 x 200 m |
| Sat, Jan 26, 2013 | Rest |
| Sun, Jan 27, 2013 | 24 km |
| Mon, Jan 28, 2013 | Rest |
| Training Week 9/12 | |
| Tue, Jan 29, 2013 | 8 km |
| Wed, Jan 30, 2013 | 6 x 200 m |
| Thu, Jan 31, 2013 | 8 km |
| Fri, Feb 1, 2013 | 5 x 1600 m |
| Sat, Feb 2, 2013 | Rest |
| Sun, Feb 3, 2013 | 24 km |
| Mon, Feb 4, 2013 | Rest |
| Training Week 10/12 | |
| Tue, Feb 5, 2013 | 8 km |
| Wed, Feb 6, 2013 | 8 km |
| Thu, Feb 7, 2013 | 8 km |
| Fri, Feb 8, 2013 | 6 x 800 m |
| Sat, Feb 9, 2013 | Rest |
| Sun, Feb 10, 2013 | 10 km on machine |
| Mon, Feb 11, 2013 | Rest |
| Training Week 11/12 | |
| Tue, Feb 12, 2013 | 8 km |
| Wed, Feb 13, 2013 | 5 x 1600 m |
| Thu, Feb 14, 2013 | 8 km |
| Fri, Feb 15, 2013 | 16 km |
| Sat, Feb 16, 2013 | Rest |
| Sun, Feb 17, 2013 | 20 km |
| Mon, Feb 18, 2013 | Rest |
| Training Week 12/12 | |
| Tue, Feb 19, 2013 | 8 km |
| Wed, Feb 20, 2013 | 5 x 1600 m |
| Thu, Feb 21, 2013 | 8 km |
| Fri, Feb 22, 2013 | 5 km |
| Sat, Feb 23, 2013 | Rest |
Building Bridges 