For an overview of the different training phases see the masterplan. Here the training program in detail from jan 2009 onwards.
The daily km is summed up to a weekly amount in the grey lines. the weekly intensity is represented by a green, yellow, orange or red tag on the right. intensity is a measure based on the weekly km amount, the intesity of the individual daily sessions and the expected fitness state for the respective week. the run classifications are average heart rate based: slow = 130 - 145bpm, easy = 145 - 155bpm, relaxed = 155 - 165bpm.
January ‘09 to beginning of April ‘09, up to the Rotterdam Marathon
April ‘09 to the end of June ‘09, including the bike tour
July ‘09 to September ‘09, until the Berlin Marathon
November ‘09 to January ‘10, the 10k winter period below
February 13th, 2012 at 05:21
A man can fail many times, but he isn’t a failure until he begins to blame somebody else.http://www.nikeairmaxruning.com/
February 21st, 2012 at 03:56
The value of life, namely its scale contemporary work done.