Christoph F. Eick's Training Plan
2002/2003 Season
| Week
| TU
| WE
| TH
| FR
| SA
| SU
| MO
| S
|
| Jul 30
| --
| 20
| 5
| 3M@3p (9)
| 6
| t: 2x2M (10)
| --
| 50
|
| Aug 6
| 18*
| 6
| --
| --
| --
| 10
| 6
| 40
|
| Aug 13
| v: 8x800 (8)
| 5
| 11
| --
| ct: 4x2000 (9)
| 5
| 15
| 53
|
| Aug 20
| h: 9x500 RE2: (7)
| --
| 6
| mp: 4M (9)
| --
| 10
| 5
| 37
|
| Aug 27
| h: 7x733 RE4/5 (7)
| --
| 7
| --
| 5
| --
| Marathon DNF (21)
| 40
|
| Sep 3
| --
| --
| --
| --
| 6
| 7
| 5
| 18 (inj)
|
| Sep 10
| 6
| 6
| --
| 11
| 5
| 17
| 5
| 50
|
| Sep 17
| h: 15x 200up|J200 (7)
| 11
| --
| 6
| 5
| mp: 5M (20)
| 7
| 56
|
| Sep 24
| v: 12x400 (6)
| 11
| 7
| t: 3M (8)
| --
| 22
| 6
| 60
|
| Oct 1
| vrv: M-800-M (6)
| --
| 8
| --
| 10M-Race (13)
| 14*
| 5
| 46
|
| Oct 8
| r: 4x[ 400 300 200 100] (7)
| 9
| --
| 8
| t: 3.5M (8)
| 20
| 8
| 60
|
| Oct 15
| v: M-M-800-800-400-400 (7)
| --
| t: 2x2M (11)
| --
| 7
| 17
| 8
| 50
|
| Oct 22
| r: 14x200 800 (6)
| 11
| --
| t: 4M (8)
| 4
| ct: 4x1200 (6)
| 5
| 40
|
| Oct 29
| --
| mp: 2M (6)
| 5
| --
| 3
| NYC Marathon (26)
| --
| 40 |
| Nov 5
| --
| 5
| --
| 6
| 5
| 8
| --
| 24 |
| Nov 12
| 5
| 6
| 8
| --
| 13
| 5
| --
| 37 |
| Nov 19
| v: 2M-2x800-4x400 (8)
| 11
| --
| 5
| t: 3.5M (6)
| 17
| 5
| 52 |
| Nov 26
| r: 4x[400-200-400] (6)
| --
| 5M-Race (9)
| 13
| 7
| 20
| 5
| 60 |
| Dec 3
| 20min: 400f|200i (7)
| 11
| 5
| 7
| --
| 30K-Race (21)
| 5
| 56 |
| Dec 10
| 7
| 5+9
| --
| ct: 6x1200 (9)
| 20
| 9
| 5
| 64 |
| Dec 17
| v: 2000-1600-1200-800 (7)
| --
| 11
| 5
| ct: 4x2000 (9)
| 12
| --
| 44 |
| Dec 24
| v: 400-800-M-800-400 (10)
| 5
| t: 2x2.5M (12)
| 7
| mp: 3M (21)
| 9
| --
| 64 |
| Dec 31
| 10
| v: 5x1200 (9+8)
| --
| ftl: 8x[3f|7s] (14)
| 7
| --
| 8
| 56 |
| Jan 7
| v: 400-800-1200-1200-800-400 (8)
| 11
| --
| ct: 2x2400 (8)
| --
| 7
| 6
| 40 |
| Jan 14
| mp: 3x1M (7)
| --
| 5
| --
| 3
| HP Marathon (27)
| --
| 42 |
r:= leg
speed workout, usually done at mile-pace with 100% recovery
v:=
VO2-max-workout, done at 3K to 5K-pace with 1/3 to 3/4 recovery
ct:=
cruise intervals, run at threshhold pace (10K-pace + 15 seconds) with 1/5
recovery.
t:= threshold (tempo) run; easy running is interleaved
with 1-3 segments of running at threshhold pace
mp:= running at
marathon-pace
h: hill fartlek or intervals
ftl:= fartlek workout