SCKLIM Training Program

I am not a big fan in posting the training plan, as

I think everybody train differently, what work for one

might be disastrous to another. Everyone should experiment

what work and what not.




The below plan is a 16 week program for the KLIM, noticed that

this week is supposed to be the second week of the program.

It is based on the concept that we are doing 3 quality runs

per week, with the training marked Q1 being most important,

Q2 the second follow by Q3.


If you would like to skip a run, skip all those that is marked

easy, and if things really are way out of hand, then go ahead

and skip the Q3. Try not to skip Q2, and don't cheat on Q1!



The tempo run is the workbout, you always have to do about

1.5K-2K of warmup and another 1.5K or so for cool down, so for the

run marked "tempo 8K", it means run 2K warmup, then the 8K

tempo, follow by anothr 2K of cool down, and it might be as

well as 12K run for that day.


Similar to tempo run, you also need to do warmup and cool down

for the Interval workout. Roughly the total distance is about

10K-12K for the interval workout except the tapering weeks.


There are a few races listed in the plan, noticed that you actually

train through the race, with the race taking the place of the tempo

run mostly and as in the case of Bidor, it is considered a long run.

You won't be making PR or race your best in those races, simply

there isn't enough taper. But those races aren't your goal race

in the first place.



The weekly milage totals about 55K per week, if that is too high

for you, skip all those easy runs, or slightly cut short the long runs.


If you don't have some base, this program is not easy. Doing 3 Quality

run per week is really tiring and very prone to injury. Back off if

things back fire (this goes to me especially!)


Hope it help, Good luck!

Crank on.

P/S: Somehow, the table shows way way below, you reallly have to
scroll down to see it!

Week	Date	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total K per week	Comment
1	9/3	Rest	Tempo 6K5 Q2	Easy5K	Int 5X600m (1minRI) Q3	Easy5K	Rest	LongRun20K Q1	50
2	16/3	Rest	Tempo 8k Q2	Easy5K	Int 6X600m, (1minRI) Q3	Easy5K	Rest	LongRun22K Q1	55
3	23/3	Rest	Tempo 6K5 Q2	Easy5K	Int 7X600m (1minRI) Q3	Easy5K	Rest	LongRun25K Q1	55
4	30/3	Rest	Tempo 8K Q2	Easy5K	Int 8X600m (1minRI) Q3	Rest	Rest	LongRun27K Q1 *	55
5	6/4	Rest	Tempo 10K Q2	Easy5K	Int 4X800m (1:30minRI) Q3	Easy5K	Rest	LongRun22K Q1	55
6	13/4	Rest	Tempo 8K Q2	Easy5K	Int5X800m (1:30min RI) Q3	Rest	Rest	LongRun30K Q1 **	57
7	20/4	Rest	Tempo 10K Q2	Easy7K	Int6X800m (1min RI) Q3	Rest	Rest	Bidor 21K Q1	50
8	27/4	Rest	Tempo 6K5 Q2	Easy7K	Int 4X1200m (2minRI) Q3	Rest	Rest	LongRun27K Q1 *	57
9	4/5	Rest	Int 4X1200m (1:30minRI) Q3	Easy8K	LongRun20K Q1	Rest	Rest	Bomba 10K Q2	50
10	11/5	Rest	Int 4X1200m (1minRI)Q3	Easy8K	LongRun20K Q1	Rest	Rest	NB 15K Q2	55
11	18/5	Rest	Tempo 8K Q2	Easy5K	Int5X1200m (1minRI) Q3	Rest	Rest	LongRun30K Q1 **	57
12	25/5	Rest	Tempo 15K Q2	Easy7K	Int 4X1600m (1minRI) Q3	Easy5K	Rest	LongRun25K Q1	65
13	1/6	Rest	Tempo 8K Q2	Rest	Int 4X1600m (1minRI)Q3	Rest	Rest	32K longest long Run Q1 ***	55
14	8/6	Rest	Tempo 10K Q2	Rest	Int6X800m (1minRI) Q3	Rest	Rest	LongRun21K Q1	45
15	15/6	Rest	Tempo 5K Q3	Rest	Int6X800m (1minRI) Q1	Rest	Rest	15K Q2	30
16	22/6	Rest	Tempo 3K Q3	Rest	Int4X600m (1minRI) Q2	Rest	Rest	KLIM42K Q1	55