—–Original Message—–
From: Peter Maher [mailto:peter@arete.ie]
Sent: 30 July 2014 15:40
To: Nolan, Keith
Subject: Training plan for August 2014

Hi Keith
Following our meeting from the other evening I know put down on paper the relevant details for your next three weeks of training.
It is very important to remember that your body is in a very fragile state after going through the courses of antibiotics and travel etc. etc.
Therefore I must stress that the running you do, is in an aerobic capacity building your lung function and circulator abilities.
This calls for a lot of patience with your running.

Week number one:

Wednesday 6 miles easy slow running keeping your pulse rate at 1:45 or below.

Thursday 4 miles easy slow run pulse rate between 120/ 135 beats per minutes.

Friday. 6 miles pulse at 1:35 to 145 beats per minutes.

Saturday 15 minutes warm-up, stretch. Then run 20 minutes tempo with pulse between 145 to 165 beats per minutes. 10 minutes cool down jog.

Sunday 10 miles nice and easy run.

Monday rest but have a hot bath and stretch out.

Tuesday 4 miles easy with pulse between 135 to 145 beats per minutes.

Wednesday 8 miles with pulse below 135 beats per minutes.

Thursday 12 miles nice and slow pulse kept below 140 beats per minutes.

Friday 4 miles very slow and easy pulse between 125 and 140 beats per minutes.

Saturday 15 minutes warm-up 20 minutes with pulse ranging between 145 and 165 beats per minutes. 10 minutes cooldown

Sunday 90 minutes long slow Run,pulse between 125 and 140 beats per minutes.

Monday rest day but do stretch

Tuesday 6 miles easy wrong with pulse between 130 and 140 beats per minutes.

Wednesday 10 miles easy run,pulse below 140 beats per minutes.

Thursday 10 minutes warm up, Four x half a mile@ 3.10 per rep
3 min recovery between-each rep 10 min cool down.

Friday six minutes slow easy one, pulse between 135 and 145beats per minutes.

Saturday rest day

At this juncture let’s see how you have absorbed, this training and we will plan going forward towards the Golleen race.
If you have any further questions please don’t hesitate contact me.
Yours in sport
Peter
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