Andrea Murray Training Programme

Week	Time	Week	Time	Week	Time	Week	Time
1	3x 1hr 30mins	2	2x 1hr 30mins 1x 2hrs	3	2x 1hr 30mins 1x 2hrs 30mins	4	1x 1hr 30mins 1x 2hrs 1x 2hrs 30mins
Week	Time	Week	Time	Week	Time	Week	Time
5	1x 1hr 30mins 1x 2hrs 1x 3hrs	6	2x 2hrs 1x 3hrs	7	2x 2hrs 1x 3hrs 30mins	8	2x 2hrs 1x 4hrs
Week	Time	Week	Time	Week	Time	Week	Time
9	1x 1hr 1x 1hr 30mins 1x 4 hrs	10	2x 2hrs 1x 4hrs	11	2x 2hrs 1x 4hrs	12	2x 2hrs 1x 4hrs
Week	Time	Week	Time	Week	Time	Week	Time
13	1x 2hrs 1x 1hr 1x 5hrs	14	1x 1hr 2x 2hrs	15	Short half hour runs	16	Race Day

Practicing Sports Physiotherapist - age 30 - 2001 Kepler Challenge women's winner, with a time of 6 hrs and 2 minutes. Andrea feels this programme is designed for someone who is already very fit before starting Kepler Challenge Training. She feels that training should be a mix of easy pace running with high intensity hill work and faster pace running depending on the level of fitness and increasing throughout the training programme.

Andreas Handy Hints

1. Start early allowing enough time to build up training gradually and to allow time off if injuries develop without affecting fitness too much.

2. Build rest weeks into programme to allow the body to adapt to the increase in mileage.

3. On days when not running have a mix of rest days and weights but aim to have 3 long runs per week.

4. Aim to have the last month before the Taper doing similar mileage to allow the body to comfortably manage the longer distances.