Initial Notes and Training Schedule

100 mile Marathon training regime

· Kit list

ESSENTIAL

a) Light – Silva x trail £60- 80

b) Compass/ GPS – Ask Jon

c) Clothing

d) Bag

e) Water

f) Footwear

· Navigation

a) Compass and Navigation training – Perhaps with Jon

b) Maps (ordinance Survey [currently on offer 3 for two])

· Course Route

a) Map - £12 Cheque to Lakeland 100

a) Recce Days (Official/ Unofficial)

· Physical practice (SEE BELOW CHART)

· Nutrition

· Fitness

· Car Lifts/ Support

· Running Clubs

· Contacts

· Sponsorships

· Charity

· Health

WEEK	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
1	-	2	4	6	-	14	-	26
2	-	4	8	6	-	16	5	39
3	-	4	8	6	-	16	-	34
4	-	4	8	6	-	18	10	46
5	-	2	4	6	-	14	-	26
6	-	4	8	6	-	18	15	51
7	-	4	8	6	-	18	-	36
8	-	4	8	6	-	20	10	48
9	-	2	4	6	-	14	-	26
10	-	4	8	6	-	20	5	43
11	-	4	10	6	-	23	-	43
12	-	4	10	6	-	23	10	53
13	-	2	4	6	-	14	-	26
14	-	4	12	6	-	25	15	62
15	-	4	12	6	-	25	-	47
16	-	4	12	6	-	25	10	57
17	-	4	8	6	-	10	-	28
18	-	4	12	6	-	28	5	55
19	-	4	12	6	-	28	-	50
20	-	4	12	6	-	28	10	60
21	-	4	8	6	-	10	-	28
22	-	4	15	6	-	30	15	70
23	-	4	15	6	-	30	-	55
24	-	4	15	6	-	30	20	75
25	-	4	8	6	-	10	10	38
26	-	4	15	6	-	30	8	63
27	-	4	15	6	-	30	8	63
28	-	4	10	6	-	10	10	40
29	-	4	-	6	-	10	-	20
30	5	3	2	-	-	35	-	45

1 Mile warm ups + 3 mile tempo work (Tuesday)