Toshihiko Seko

1977 May

1

 — —(had cold)—

2

 walk 30′ jog ( 30 minute)

3

 walk 60′ jog

4

 walk 60′ jog

5

 walk 45′ jog

6

 walk 27km

7

 walk 50′ jog

8

 3km 3 x 3000m

9

 3km 45′ jog

10

 5km 6000m + 1000m

11

 walk 3 x 3000m (with 20′ interval)

12

 walk 2 x 1000m + 3 x 400m + 4 x 200m + 5 x 100m + 10 x 50m

13

 5km 12km

14

 7km 13km

15

 walk 60′ fartlek

16

 5km 3000m, 6000m + 2x1000m + 2x400m + 2x200m + 2x100m + 5x50m

17

 walk 12000m build-up + 1000m

18

 4km 100′ (22km) fartlek

19

 walk 55′ (10km)

20

 3km 1000m + 2 x 400m + 2 x 200m

21

 4km 5000m race (14’17″1 first)

22

 jog & walk 10000m race (29’21″2 first)

23

 walk 8km

24

 3km 14km

25

 walk 60′ fartlek

26

 5km 3000m(8’34”), 5000m + 1000m + 400m + 200m + 100m + 3 x 50m

27

 walk 8km

28

 4km 1000m + 2 x 400m + 200m

29

 5km 12km

30

 8km rest

31

 3km 12km

 

1977 June

1

 — 40′ jog

2

 walk 40′ jog

3

 5km 90′ fartlek

4

 7km 120′

5

 walk 10000m + 5000m

6

 walk 60′ slow jog

7

 6km 60′ slow jog

8

 4km 10 x 1000m

9

 3km 10km fartlek

10

 5km 3000m, 6000m + 2x1000m + 2x400m + 2x200m + 2x100m + 4x50m

11

 walk 8km

12

 2km 30km

13

 — 70′ (with 15 x 50m)

14

 5km 40′ jog

15

 walk 3000m, 6000m + 1000m + 400m + 200m + 100m

16

 3km 60′

17

 — 8km

18

 4km 1000m + 400m + 200m + 2 x 50m

19

 4km 37km (instead of race-race cancelled)

20

 — 12km

21

 6km 120′ fartlek

22

 4km 10km

23

 walk 14000m + 2000m + 2 x 1000m + 2 x 400m + 6 x 50m

24

 2km 3000m + 2000m + 2 x 400m

25

 walk 8km

26

 walk 27km

27

 4km 50′ fartlek

28

 4km 1000m + 400m + 200m

29

 3km 3000m + 8000m + 1000m + 400m + 200m

30

 — rest

 

1977 July

1

 walk 45′ jog

2

 3km training for the day before*

3

 5km 10000m race

4

 — 50′ jog

5

 5km 18km fartlek

6

 — 10000m with 30 x 50m

7

 3km 5 x 1000m + 5 x 400m

8

 3km 10 x 400m

9

 5km 15 x 200m

10

 5km 18km

11

 3km 75′ (15km)

12

 walk 3000m + 2000m + 1000m + 400m + 200m

13

 walk 10km

14

 3km 5km

15

 4km training for the day before*

16

 4km 5000m race (14’28″6 first)

17

 jog 1500m race (3’51″9 first)

18

 walk 10km

19

 — rest

20

 — 60′ jog

21

 — 60′ jog

22

 — 90′ jog

23

 6km 120′

24

 8km 150′

25

 7km 65′ / plus 4km in the evening

26

 10km 150′

27

 6km 120′

28

 8km 27km

29

 5km walk

30

 10km 5km

31

 4km 20km

 

1977 August

1

 weights 60′ jog (12km)

2

 4km 60′ jog (12km)

3

 2km 60′ jog (12km)

4

 2km 60′ jog (12km)

5

 walk walk

6

 walk 30′ jog

7

 walk 45′ jog

8

 5km 30km

9

 5km 35km

10

 5km 3 x 5000m

11

 8km/2km 28km (hurt leg)

12

 walk walk

13

 walk 50′ jog/walk

14

 walk —

15

 3km 10km

16

 5km 60′ fartlek

17

 walk 24km

18

 — 3 x 5000m

19

 2km 15km

20

 7km 18km

21

 8km 2 x 3000m + 2 x 2000m + 2 x 1000m

22

 8km 100′ fartlek

23

 2km 8000m + 1000m + 400m + 200m + 4 x 100m

24

 5km 20km

25

 3km 40′ jog

26

 5km training for the day before*

27

 jog 5000m race (14’12″3 first)

28

 jog 10000m race (30’04″7 first)

29

 — 15km

30

 walk 60′

31

 5km 8km

 

1977 September

1

 walk 13km / plus 17km in the evening

2

 10km 10km / plus 13km in the evening

3

 5km 3 x 4000m

4

 6km 15km (70-75′)

5

 6km 2000m + 4 x 1000m + 2 x 400m + 2 x 200m + 2 x 100m

6

 5km 20km

7

 walk 1200m (3’05”) + 2 x 400m + 2 x 200m 2 x 100m + 3 x 50m

8

 — rest

9

 walk 5km (30′)

10

 5km 1000m + 400m + 200m + 100m + 3 x 50m

11

 5km 1500m race (3’51″3 first)

12

 walk 7km

13

 walk 10km

14

 8km 3 x 4000m

15

 5km 17km

16

 4km 20km

17

 10km 12 x 1000m

18

 10km 90′ (high knee)

19

 5km 20km

20

 8km 14000m + 2000m + 3 x 1000m

21

 10km 3000m + 2000m + 2 x 1000m

22

 10km 70′ (13km)

23

 5km 12km (60′)

24

 10km 15km / plus 15km in the evening

25

 3km 35′

26

 5km 13km

27

 5km 13km

28

 8km 6 x 1000m, 2 x 200m

29

 5km 7000m (second half allout), 2 x 400m

30

 8km 1000m + 2 x 400m + 2 x 200m + 2 x 100m

 

1977 October

1

 8km 3000m (8’15”)+6000m+1000m+2x400m+2x200m+100m+2x50m

2

 4km 15km

3

 10km —

4

 3km 1000m + 2 x 400m + 2 x 100m + 2 x 50m

5

 5km 5000m race (14’20″6 first)

6

 — 8km

7

 10km 17000m build-up

8

 2km 25km fartlek

9

 5km 60′ jog

10

 8km 20km fartlek

11

 5km 3000m (8’27”) + 7000m + 1000m + 400m + 200m + 100m + 5x50m

12

 5km 15km fartlek

13

 7km 14km

14

 3km training for the day before*

15

 3km 5000m heat / 5000m final (13’56’5 first)

16

 3km/4km 10000m race (29’37″4 first)

17

 walk 7km

18

 5km 20km

19

 10km 25km

20

 10km 14km

21

 10km 14000m + 2000m + 1000m

22

 7km 24′ fartlek (2000m + 1000m + 11 x 50m)

23

 5km 11km

24

 5km 20km

25

 6km 3000m (8’26”) + 7000m + 1000m + 400m + 200m + 100m + 4x50m

26

 3km 8km

27

 walk 16km

28

 4km training for the day before*

29

 5km 10000m race (28’34″8 fourth)

30

 5km 5000m race (13’49″3 second)

31

 walk 5km

 

1977 November

1

 walk 60′ jog (12km)

2

 walk 80′ jog (17km)

3

 walk 20km

4

 walk 10km

5

 6km 15km

6

 8km 10km

7

 2km 40km

8

 10km 3 x 5000m

9

 5km 26km

10

 4km 20km

11

 6.5km 35km

12

 8km 2 x 5000m + 4000m + 3000m + 2000m + 1000m

13

 jog 13km

14

 4km 20km

15

 walk 10km jog, 1000m + 2 x 400m + 2 x 200m

16

 5km 4 laps + 8 laps + 1 lap + 2 x 1/2 lap (on the raod, 1.1 mile loop)

17

 3km 8km

18

 4km 17km

19

 walk 2000m + 1000m + 400m + 200m

20

 5km 20km road race (61’18”)

21

 walk 10km

22

 3km 13km

23

 — 18km

24

 6km 13km

25

 8km 40km

26

 8km 19 laps + 1.5 laps + 1.5 laps + 1 lap (on the road, 1.1 mile loop)

27

 5km 11km

28

 3km 18km

29

 5km 13km

30

 5km 4 laps + 11 laps + 1 lap + 1/2 lap (on the road, 1.1 mile loop)

 

1977 December

1

 3km 13km

2

 4km 13km

3

 2km 2000m + 1000m

4

 4km Fukuoka Marathon (2:15’00” fifth / won by Bill Rodgers in 2:09’55”)

5

 2km 3km

6

 walk 5km

7

 4km 8km

8

 5km 12km

9

 5km 11km

10

 walk 22km

11

 walk 2 x 5000m, 3 x 1000m

12

 8km 15km

13

 7km 18km

14

 8km 15km

15

 10km 20km (65’32”) + 5km

16

 5km 28km

17

 3km 20km

18

 8km 40km

19

 5km 15 laps + 3 laps + 2 laps + 1 lap (on the road, 1.1 mile loop)

20

 4km 10km

21

 8km 20km

22

 7km 6.5km jog, 2 laps + 1 lap (on the road, 1.1 mile loop)

23

 5km 20km T.T. (61’55”) + 5km

24

 walk 40km

25

 walk 11km

26

 3km 15km

27

 5km 20km fartlek

28

 3km 10km jog, 2km + 1km

29

 5km 4 laps (15’18”) + 10 laps + 1 lap (on the road, 1.1 mile loop)

30

 5km 15km

31

 3km 10km

 

1978 Through College Champs and National Champs

5 / 7

 5km 12000m build-up + 2000m + 2 x 1000m

8

 8km 25km jog

9

 5km 17km fartlek (7 x 200m, 3 x 100m)

10

 6km 2 x 3000m (8’18”)

11

 4km 25km jog

12

 5km 15km

13

 6km 1000m (2’34”), 400m + 200m + 100m

14

 7km 10000m race (28’32″5 second)

15

 5km 15km

16

 3km 13km

17

 5km 13km, 5 x 200m

18

 4km 1500m heat (3’57”)

19

 4km 10000m final (29’39″7 first)

20

 4km 1500m final (4’03″3 sixth)

21

 3km 5000m final (14’05″5 second)

22

 5km 10km jog

 

1978 Preparation for European Tour

5/ 30

 5km 14000m build-up, 2000m + 2 x 1000m

31

 7km 15km fartlek

6 / 1

 8km 15 x 1000m (with 200m interval: 2’52-56″)

2

 10km 36km

3

 8km 17km

4

 8km 30km

5

 5km 3 x (3000m + 2000m + 1000m)

 

1978 European Campaign

6/ 18

 easy jog 2 x 2000m (5’21”)

19

 6km 22km jog

20

 5km 13km (4 x 100m, 4 x 200m, 2 x 100m)

21

 3km 1000m (2’31”), 2 x 200m, 2 x 100m, 4 x 50m)

22

 5km 5000m (13’35″8 first)

23

 40′ jog 50′ jog

24

 40′ jog 95′

25

 30′ 2 x 3000m (8’22”)

26

 walk 60′ jog

27

 20′ 50′

28

 30′ 1000m(2’39”), 2 x 200m

29

 5km 10000m (28’12″2 eighth)

30

 3km 65′

7 / 1

 20′ 50′ jog

2

 walk 1000m(2’35”), 4 x 200m

3

 20′ 10000m (27’52″61)

4

 20′ 5000m (13’40″49 eleventh)

5

 move 60′ jog

6

 40′ rest

7

 4km 10km fartlek

8

 walk Marathon in Germany (2:53’17” -too tired, walked/jogged last 6 mile)

9

 walk 35′ jog

10

 move rest

11

 walk 40′ jog (plus supplement exercises–push-ups, sit-ups, etc.)

 

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