Week 2 - "Full-Cream"

Monday June 6 - easy recovery run, 5 km (3 miles), just to keep the legs turning over. Always take it easy the day after a long run, but by the same token it's important to run, as the gentle working of muscles helps ease out the lactic acid build-up and maintains the muscles' enthusiasm. If you don't run the day after a long run (including the day after a marathon), the stiffness 'sets in' and recovery is delayed. Tuesday June 7 - 40 minutes to one hour of alternate exercise: cycling, swimming, gym work, anything that inspires you. Enjoy a day off running. Wednesday June 8 - good distance run, 15 km (9 miles) over reasonably hilly terrain at moderate intensity, pushing harder for the final 10 minutes. Remember to 'warm up' prior to every run - spend 10 to 15 minutes jogging lightly, and include some skipping (not rope-skipping, though that's also an excellent work-out), arm swings, high knee bounds, butt kicks and a few short stride outs. Then meditate for a minute before starting your run. Both inner and outer preparation are important to ensure you are fully 'present' and committed to the activity, and get maximum benefit from your run. Also be sure to 'cool down' by jogging lightly for 10 minutes at the conclusion of each training session. Thursday June 9 - relaxing 7 km (4 miles) jogging 'conversational' pace. This means exactly what it says - a pace at which you can comfortably maintain a coherent conversation and continue to think clearly. In addition to running, alternate exercise for today will of course include the sit-ups, push-ups and lower back exercises which are an essential component of every runner's DAILY regime. Friday June 10 - 12 km (7 miles) at reasonable pace on flat road surface, incorporate 5 x 100 m 'strides,' accelerating into them eagerly while focusing on good form and rhythm. Saturday June 11 - no running day, include some moderate alternate exercise. Sunday June 12 - Sunday morning long run of 25 km (15 miles), preferably out of the city, on dirt trails. Cycle in the afternoon to keep the legs loose.