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I am now working toward a new fitness plan that is to prepare me for racing at the beginning of 2009. I plan on doing my second run of the day with Chikako.

Burnoff Schedule

Day	Sun	Mon	Tues	Wed	Thur	Fri	Sat
First	90-140	40-60	40-60	40-60 min	40-60	40-60	Off
Second	15-45	15-30	15-30	Q1	15-30	15-30	15-30
Extras	W1	W2	WiiFit	W1	W2	WiiFit	Bike

W1 => Back, Biceps, Hamstrings, Calves, Shoulders
W2 => Quads, Abs, Triceps, Pecks


I had two types of programs, a Marathon program and an Ekiden program.


The Ekiden Season

Day	Mon	Tues	Wed	Thur	Fri	Sat	Sun
First	Off	40 min	40 min	40 min	40 min	40 min	Off
Second	Off	60 min	Q1	80 min	60 min	Q2	13 - 17 Miles

Q1 - is usually a Tempo run either 8K or 10K. It can have a buildup to start at the bottom of the T pace and move to the top and can also be followed with a 1K after a 200M jog to get more of a race feel.
Q2 - Can be either 1000M, 1200M, or 400M repeats. The recovery is usually a 200M jog.



The Marathon Season

Day	Mon	Tues	Wed	Thur	Fri	Sat	Sun
First	Off	40 min	40 min	40 min	40 min	40 min	Off
Second	Off	60 min	Q1	80 min	60 min	Q2	15 - 21 Miles

Q1 - usually a 10 to 13 mile tempo run at M pace. It is rarely a buildup. It can be followed by a 1K run.
Q2 - 400M at T pace followed by a 100 M jog lasting 35 seconds. These start at 20 at the beginning of the season and move to 40 towards the end.

The rest of the runs are easy. 8-9:30 per mile.


Taper One for the first week of tapering or a time trial

Day	Mon	Tues	Wed	Thur	Fri	Sat	Sun
First	Off	40 min	40 min	40 min	Off	Off	Off
First Alt	Off	Off	40 min	40 min	40 min	Off	Off
Second	Off	60 min	Q1	80 min	1K	TT	Long Run
Second Alt	Off	60 min	Time Trial	80 min	60 min	Q2	Long Run
Second Alt	Off	60 min	Q1	80 min	60 min	1K	Small Race

Taper Two for the second week of tapering or a small race

Day	Mon	Tues	Wed	Thur	Fri	Sat	Sun
First	Off	Off	40 min	40 min	Off	Off	Off
Second	Off	60 min	Q1	80 min	40 min	Q2	Long Run
Second Alt	Off	60 min	Q1	80 min	40 min	1K	Small Race

Taper Three for a big race

Day	Mon	Tues	Wed	Thur	Fri	Sat	Sun
First	Off	Off	40 min	Off	Off	Off	Off
Second	Off	40 min	Q1	60 min	40 min	1K	Big Race