12 Week Training Schedule

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The Bore of Running
Running

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
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