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.)

 

Leave a Reply