Training for SCSM 2011 started this week.
The training schedule are adapted from "Advanced Marathoning Second Edition", by Pete Pfitzinger and Scott Douglas.
| Week 31 (08-01-11 to 08-07-11) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Aug 01 11) | |||||||||
| Tue (Aug 02 11) |  | 14.3 km | 1:15:10 min | 5:15 min/k | |||||
| Tempo run, Notes: Lactate threshold 14 km with 6 km at 15k pace. (5 km warm up, 6 km tempo, 3 km cool down) | |||||||||
| Wed (Aug 03 11) | | 16.9 km | 1:29:51 min | 5:20 min/k | |||||
| Easy | |||||||||
| Thu (Aug 04 11) | | 8 km | 47:10 min | 5:52 min/k | |||||
| Recovery | |||||||||
| Fri (Aug 05 11) | | 14.2 km | 1:15:09 min | 5:18 min/k | |||||
| Easy, Notes: Aerobic run 14km | |||||||||
| Sat (Aug 06 11) | | 8 km | 47:14 min | 5:53 min/k | |||||
| Recovery, Notes: Recovery Run 8km | |||||||||
| Sun (Aug 07 11) | | 23.4 km | 2:05:51 min | 5:23 min/k | |||||
| Long run, Notes: Long Run 24 km | |||||||||
| Run Distance: | 84.81 km |
| Run Time: | 7:40:25 min | |
| Total Time: | 7:40:25 min |
Data from http://www.logyourrun.com
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