[dude]

TRAINING: Ken trains at 9AM and 3PM 6 days per week and one long run on the 7th day beginning in late AM. His longest ever run is 43 miles. Preferred racing frequency is once a month and dwindling. Ken's easy days are 3-5 mile jog in the morning and sometimes and easy three mile jog in the afternoon on Pre's Trail. The following workouts were done prior to the 1978 New York Marathon.

Mon--Easy day.
Tues--run 6 x mile on Pre's Trail in 4:40-4:44.
Wed--Easy day and garden work.
Thurs--Easy day.
Fri--32-mile run.
Sat--Easy day.
Sun--Easy day.
Mon--6x330 on grass(last 6 45.5-46), easy 6 miles.
Tues--Easy day.
Wed--Easy day.
Thurs--6 x mile @ 4:40.
Fri--Easy day.
Sat--Easy day.
Sun--28-mile run.
Mon--Easy day.
Tues--Easy day.
Wed--3x660(1:42), 440(66), 330(48), 220(32), 110(15), jog 10 miles.
Thurs--Easy day.
Fri--Easy day.
Sat--6 x mile @4:36
Sun--Easy day, fly to Washington D.C.
Mon--15 miles easy.
Tues--Easy day.
Wed--10 mile run, 1st five at 7:00 pace and second five at 5:00 pace.
Thurs--Easy day.
Fri--Easy day.
Sat--Easy day.
Sun--New York City Marathon, 2:16:29. Ken did not run for the next 8 days but on the 27th of October won a pumpkin carving contest at Bob Newland's house.

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Mir gefallen:

- Harte Tage sind hart: Intervalle im Mittelstrecklerstyle
- long runs sind LONG, 50+km

=> extreme Reize fuer den Koerper

- Lockere Tage sind locker 5-8km im 5:30er Schnitt!
- Tagesfolge nicht hard/easy sondern hard/easy/easy

=> ganz klarer Fokus auf den Schluesseleinheiten, kein sinnloses Kilometergeschaufel, sondern aktive Regeneration, mehr nicht. Scheint mir insbesondere ein Programm fuer aeltere (35+) Sportler zu sein, die verletzungsanfaelliger werden

Mir fehlen:

- Tempolaeufe gegen Ende der Marathonvorbereitung


Sowohl mit superhartem Bahntraining als auch mit ueberlangen Laeufen hab' ich letztes Jahr gute Erfahrungen gemacht. Lediglich die letzten 8 Wochen sollten mE Marathonspezifischer sein.