Pania Dalley's training programme
Back in July 1997, I worked part-time as a fitness/aerobics instructor and decided it was time for a change in fitness routine so took up running, something I hadn't done for about fifteen years, basically, I was starting from scratch. Meeting friends for a run helped me to increase my endurance levels and LSD (long slow distance). The following programme was given to me by a veteran Kepler Challenge runner.
Kepler Training Programme from 11 weeks out – Before starting this programme, you must have a base fitness of at least 2 hrs comfortably and hold a conversation without struggling for breath.
1st 4 Weeks - Use hill but not more than twice a week
| Sat | Sun | Mon | Tues | Wed | Thur | Fri |
| 1 - 1.5 hrs | 1 ≤ - 2 hrs | 1 hr | 1 hr | Up to 1.5 hrs | 1 hr | 1 hr |
| Easy running | Include hills | Slow | Steady pace for 30mins | Easy running | Include 4 - 6 stride outs @ 85% effort 70 - 80 metres (Increase into stride outs and slacken out of them) | Quiet |
