2014 Year Plan

The main target race is the Winchoten 100km in September, where I'm hoping to run 6:40.  The Edinburgh Marathon and a 20 mile race, both in May, are secondary target races. 

 Block 1 weekly training: Aim - Improve speed & strength

Total Miles	Total number of runs	Quality sessions	Longest run	Other
85-90	14	12X100m steep hills 6.5mile Fartlek	13 miles	c.30mins massage X7 c.10mins yoga X7 Hip+Core work X2

Block 2 weekly training: Aim - Maintain speed, Improve stamina

Total Miles	Total number of runs	Quality sessions	Longest run	Other
95-115	14	9X800m flat grass reps 6.5mile Fartlek	13/18/22 miles in a 3 week cycle	c.30mins massage X7 c.10mins yoga X7 Hip+Core work X2

Block 3 weekly training: Aim - Maintain speed, Improve stamina

Total Miles	Total number of runs	Quality sessions	Longest run	Other
95-125	14	9X800m flat grass reps 6.5mile Fartlek	18/22/30 miles in a 3 week cycle	c.30mins massage X7 c.10mins yoga X7 Hip+Core work X2

 This is similar to the training I did over 18 months from 2008-2010, the basis for it will be in another blog post.  Training pace varies and I judge it by feel;  I used a HRM for a couple of years and timed all my runs for many years, but now I run according to how I feel after the first mile warmup, and take my resting pulse daily to check for overtraining.