Training Program

But first, the week that was.

June 5 ~ 11
Total 7:35   75.9km

Monday - 60'
Tuesday - 60'
Wednesday - 50' Track workout of 1000 x 6
3:57, 56, 54, 56, 59, 46
Didn't feel too good on the first two, but then felt better. Planned to go hard on the last one. Back to the A group! (We have so many people on wednesday nights that we have to run two groups, each of which has about 40 people. The A group is people running under 4:00 per k pace.)
All together, there are 300-400 runners on the track (but not always at the same time). That's running in Tokyo!

Thursday - 90'
Friday - Gym workout
Saturday - 75' with 6k warmup, then 2k x 3.
8:38 (20/18), 8:42 (18/24), 8:47 (21/26).
Cut recovery time from last week's 3:30 to 2:30 walk.
Felt pretty good and worked pretty hard.
It was hot - 29C/84F - but cloudy so didn't feel so hot.
60.1kg

Sunday - 120'

So here's my latest basic training program.
The one I'm doing now is aimed at preparing for a race, and is as above, with maybe some variations on Saturday. (10K race on Aug. 5.)
At other times, the basic plan will be:
F - rest, gym
S - 120'
S - 120'
M - 120'
T - 60' + gym
W - 60' intervals
T - 120'
Which is 10 hours of running, 9 at an easy/comfortable pace, total about 96k.
Decided to rest on Fridays, due to DOMS from wednesday and to recover for the days ahead.