Running plan first quarter 2009

The core of my training plan for first 4 months of 2009 will be running. Core exercises, riding and swimming will all revolve around my running schedule.

The plan (to be used as a guide) will consist of 5 core weekly training sessions.

1 - Tuesday group speed session. None at 100% all out effort, but say 90% effort so not to jeopardize training during the week. Sessions will vary depending on group, but likely consist of hills, 5 min reps, 10 min reps, pyramids, monas, etc.

2 - Wednesday morning the Cayman half marathon loop with 5 x 5 min efforts at or just quicker than half marathon pace at end (starting at turn around at Prospect Point).

3 - Thursday morning speed session. Again none at 100% all out effort. Would be geared towards track type workouts. 800m reps, 1000m reps, 1600m reps, 10km monas type sessions and then always finishing with a few 200s or 400s to build more raw speed.

4 - Friday morning 2.5 km easy followed by 5 km tempo run (at or just below 10 k race pace) and 2.5 km easy.

5 - Long weekend run. Building to 2h30m by beginning of Feb. 2h30m every week for February and March maybe even a few 2h45m.