1988 Olympic Marathon Champion, incorporated High-Altitude Training. Transcribed by Peggy Bowers.
July, 1988
|
AM |
PM |
|
|
11 |
36km | 20km (3’00″/km with last 2km faster) |
|
12 |
52 minutes | move to high altittude |
|
13 |
65 minutes | 60 minutes |
|
14 |
60 minutes | 75 minutes |
|
15 |
60 minutes (6800 ft) | 60 minutes |
|
16 |
20 min. jog, 40 min. fartlek | 75 minutes |
|
17 |
— | 120 minutes fartlek (run up from 5300 ft. to 6300 ft) |
|
18 |
75 minutes | 75 minutes |
|
19 |
20 min. jog, 5x9min. w/ 3 min. jog, 2km jog | 70 minutes |
|
20 |
90 minutes | 70 minutes |
|
21 |
135 minutes | — |
|
22 |
67 minutes | 83 minutes |
|
23 |
80 min. “Recovery Training”* | 60 minutes fartlek |
|
24 |
110 minutes | 75 minutes |
|
25 |
3 x 5000m | 60 minutes fartlek |
|
26 |
60 minutes fartlek | 40 minutes — travel back to sea level |
|
27 |
20 minutes jog | 12km road race (first) |
|
28 |
52 minutes fartlek | rest |
|
29 |
52 minutes fartlek | 95 minutes |
|
30 |
70 minutes | 50 minutes fartlek |
|
31 |
20 minutes fartlek | 11km road race (first) |
August, 1988
|
AM |
PM |
|
|
1 |
142 minutes | — |
|
2 |
60 minutes | 30 minutes jog |
|
3 |
72 minutes | 88 minutes |
|
4 |
90 minutes fartlek | 30km |
|
5 |
73 minutes fartlek | 78 minutes fartlek |
|
6 |
41km (2:29’40”)-last 2km at 3’06″+3’00” | sore Achiles |
|
7 |
easy jog | play soccer |
|
8 |
40 minutes easy jog | — |
|
9 |
— | — |
|
10 |
40 minutes easy jog | — |
|
11 |
60 minutes | 62 minutes |
|
12 |
73 minutes | 73 minutes |
|
13 |
70 minutes | 92 minutes |
|
14 |
70 minutes | 80 minutes |
|
15 |
— | 30km tempo run |
|
16 |
flue | — |
|
17 |
40 minutes easy jog | stretching |
|
18 |
30 minutes | — |
|
19 |
40 minutes | travel |
|
20 |
12km road race (first) | — |
|
21 |
135 minutes | — |
|
22 |
72 minutes | 88 minutes |
|
23 |
72 minutes | 80 minutes |
|
24 |
70 minutes | 12km fast + “Recovery Training”* |
|
25 |
75 minutes | 87 minutes |
|
26 |
3 x 30 min. (3’10″~3’00″/km) | 60 minutes |
|
27 |
70 minutes | 70 minutes (over a hilly course) |
|
28 |
150 minutes (last 90 min. at 3’20″/km) | — |
|
29 |
60 minutes | 85 minutes |
|
30 |
75 minutes | 90 minutes |
|
31 |
60 minutes | 5 x 3000m |
September, 1988
|
AM |
PM |
|
|
1 |
60 minutes | 70 minutes |
|
2 |
easy jog | — |
|
3 |
153 minutes | 12km pace progression (=build-up) |
|
4 |
85 minutes | 83 minutes (3’40″/km) |
|
5 |
“Recovery Training”* | easy jog |
|
6 |
3 x 6km over a hilly course (8’27″/3km) | 60 minutes |
|
7 |
75 minutes | 75 minutes |
|
8 |
125 minutes (4’00″/km) | — |
|
9 |
65 minutes | travel |
|
10 |
40 minutes | 65 minutes |
|
11 |
10km road race | — |
|
12 |
65 minutes | 80 minutes |
|
13 |
65 minutes | 80 minutes |
|
14 |
stretching | half marathon |
|
15 |
130 minutes (last 10km in 31’00”) | — |
|
16 |
40 minutes | 65 minutes |
|
17 |
5 x 2000m (blood check) | 72 minutes (19km) |
|
18 |
74 minutes | 74 minutes (3’07″/km) |
|
19 |
70 minutes | 80 minutes |
|
20 |
easy jog | half marathon (1:03’27”) |
|
21 |
50 minutes (3’00″/km) | — |
|
22 |
16km | 17km |
|
23 |
40 minutes, 15 x 200m | travel to Seoul |
|
24 |
14km | — |
|
25 |
46 minutes | 50 minutes fartlek |
|
26 |
30 minutes | 20 min. jog, 70 min. pace progression |
|
27 |
15 minutes | 63 minutes |
|
28 |
16 minutes | 63 minutes |
|
29 |
40 minutes | 5 x 2000m at marathon pace |
|
30 |
40 minutes | — |
October, 1988
|
AM |
PM |
|
|
1 |
20 minutes | 23 minutes, 4km pace progression |
|
2 |
30 minutes warm-up | Olympic Marathon: first in 2:10’32” |