OK. You are roughly 1,63 m high. You´re weight comes in at around 52 kg and you have some trademark buck teeth. Thats the first base.After that you can run fast. Your half marathon PB is a bit under one hour and you tend to be horrified by slow pacemakers. You can handle heat and polluted air? OK. Not bad.
Then you might have the chance to start with the following training regime. Just might...
(1)
July 9: 38 km cross-country at a slow pace around 4:30 per km
July 10: easy dayJuly 11: speedwork (400 m x 10)
(2)
July 20: 30 km pace run on flat ground in around 1 hour 34 min
July 21: easy dayJuly 22: easy day
July 23: speedwork (3000 m x 3)
(3)
July 30: 38 km cross-country at a slow pace around 4:30 per km
July 31: easy day
August 1: speedwork (400 m x 10)
(4)
August 10: 30 km pace run on flat ground in around 1 hour 34 min.
August 11: easy day
August 12: easy day
August 13: speedwork (3000 m x 3)
For more info on your base work to kick asses in London, Bejing and major marathons around the world click HERE and read on.
If the plan works out, dont forget mzungo.org and give us the chance for a quick interview when you broke the world record, maybe.
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