Toshihiko Seko's Training (1977~78)

1977 May

1

---

---(had cold)---

2

walk

30' jog ( 30 minute)

3

walk

60' jog

4

walk

60' jog

5

walk

45' jog

6

walk

27km

7

walk

50' jog

8

3km

3 x 3000m

9

3km

45' jog

10

5km

6000m + 1000m

11

walk

3 x 3000m (with 20' interval)

12

walk

2 x 1000m + 3 x 400m + 4 x 200m + 5 x 100m + 10 x 50m

13

5km

12km

14

7km

13km

15

walk

60' fartlek

16

5km

3000m, 6000m + 2x1000m + 2x400m + 2x200m + 2x100m + 5x50m

17

walk

12000m build-up + 1000m

18

4km

100' (22km) fartlek

19

walk

55' (10km)

20

3km

1000m + 2 x 400m + 2 x 200m

21

4km

5000m race (14'17"1 first)

22

jog & walk

10000m race (29'21"2 first)

23

walk

8km

24

3km

14km

25

walk

60' fartlek

26

5km

3000m(8'34"), 5000m + 1000m + 400m + 200m + 100m + 3 x 50m

27

walk

8km

28

4km

1000m + 2 x 400m + 200m

29

5km

12km

30

8km

rest

31

3km

12km

 

1977 June

1

---

40' jog

2

walk

40' jog

3

5km

90' fartlek

4

7km

120'

5

walk

10000m + 5000m

6

walk

60' slow jog

7

6km

60' slow jog

8

4km

10 x 1000m

9

3km

10km fartlek

10

5km

3000m, 6000m + 2x1000m + 2x400m + 2x200m + 2x100m + 4x50m

11

walk

8km

12

2km

30km

13

---

70' (with 15 x 50m)

14

5km

40' jog

15

walk

3000m, 6000m + 1000m + 400m + 200m + 100m

16

3km

60'

17

---

8km

18

4km

1000m + 400m + 200m + 2 x 50m

19

4km

37km (instead of race-race cancelled)

20

---

12km

21

6km

120' fartlek

22

4km

10km

23

walk

14000m + 2000m + 2 x 1000m + 2 x 400m + 6 x 50m

24

2km

3000m + 2000m + 2 x 400m

25

walk

8km

26

walk

27km

27

4km

50' fartlek

28

4km

1000m + 400m + 200m

29

3km

3000m + 8000m + 1000m + 400m + 200m

30

---

rest

 

1977 July

1

walk

45' jog

2

3km

training for the day before*

3

5km

10000m race

4

---

50' jog

5

5km

18km fartlek

6

---

10000m with 30 x 50m

7

3km

5 x 1000m + 5 x 400m

8

3km

10 x 400m

9

5km

15 x 200m

10

5km

18km

11

3km

75' (15km)

12

walk

3000m + 2000m + 1000m + 400m + 200m

13

walk

10km

14

3km

5km

15

4km

training for the day before*

16

4km

5000m race (14'28"6 first)

17

jog

1500m race (3'51"9 first)

18

walk

10km

19

---

rest

20

---

60' jog

21

---

60' jog

22

---

90' jog

23

6km

120'

24

8km

150'

25

7km

65' / plus 4km in the evening

26

10km

150'

27

6km

120'

28

8km

27km

29

5km

walk

30

10km

5km

31

4km

20km

 

1977 August

1

weights

60' jog (12km)

2

4km

60' jog (12km)

3

2km

60' jog (12km)

4

2km

60' jog (12km)

5

walk

walk

6

walk

30' jog

7

walk

45' jog

8

5km

30km

9

5km

35km

10

5km

3 x 5000m

11

8km/2km

28km (hurt leg)

12

walk

walk

13

walk

50' jog/walk

14

walk

---

15

3km

10km

16

5km

60' fartlek

17

walk

24km

18

---

3 x 5000m

19

2km

15km

20

7km

18km

21

8km

2 x 3000m + 2 x 2000m + 2 x 1000m

22

8km

100' fartlek

23

2km

8000m + 1000m + 400m + 200m + 4 x 100m

24

5km

20km

25

3km

40' jog

26

5km

training for the day before*

27

jog

5000m race (14'12"3 first)

28

jog

10000m race (30'04"7 first)

29

---

15km

30

walk

60'

31

5km

8km

 

1977 September

1

walk

13km / plus 17km in the evening

2

10km

10km / plus 13km in the evening

3

5km

3 x 4000m

4

6km

15km (70-75')

5

6km

2000m + 4 x 1000m + 2 x 400m + 2 x 200m + 2 x 100m

6

5km

20km

7

walk

1200m (3'05") + 2 x 400m + 2 x 200m 2 x 100m + 3 x 50m

8

---

rest

9

walk

5km (30')

10

5km

1000m + 400m + 200m + 100m + 3 x 50m

11

5km

1500m race (3'51"3 first)

12

walk

7km

13

walk

10km

14

8km

3 x 4000m

15

5km

17km

16

4km

20km

17

10km

12 x 1000m

18

10km

90' (high knee)

19

5km

20km

20

8km

14000m + 2000m + 3 x 1000m

21

10km

3000m + 2000m + 2 x 1000m

22

10km

70' (13km)

23

5km

12km (60')

24

10km

15km / plus 15km in the evening

25

3km

35'

26

5km

13km

27

5km

13km

28

8km

6 x 1000m, 2 x 200m

29

5km

7000m (second half allout), 2 x 400m

30

8km

1000m + 2 x 400m + 2 x 200m + 2 x 100m

 

1977 October

1

8km

3000m (8'15")+6000m+1000m+2x400m+2x200m+100m+2x50m

2

4km

15km

3

10km

---

4

3km

1000m + 2 x 400m + 2 x 100m + 2 x 50m

5

5km

5000m race (14'20"6 first)

6

---

8km

7

10km

17000m build-up

8

2km

25km fartlek

9

5km

60' jog

10

8km

20km fartlek

11

5km

3000m (8'27") + 7000m + 1000m + 400m + 200m + 100m + 5x50m

12

5km

15km fartlek

13

7km

14km

14

3km

training for the day before*

15

3km

5000m heat / 5000m final (13'56'5 first)

16

3km/4km

10000m race (29'37"4 first)

17

walk

7km

18

5km

20km

19

10km

25km

20

10km

14km

21

10km

14000m + 2000m + 1000m

22

7km

24' fartlek (2000m + 1000m + 11 x 50m)

23

5km

11km

24

5km

20km

25

6km

3000m (8'26") + 7000m + 1000m + 400m + 200m + 100m + 4x50m

26

3km

8km

27

walk

16km

28

4km

training for the day before*

29

5km

10000m race (28'34"8 fourth)

30

5km

5000m race (13'49"3 second)

31

walk

5km

 

1977 November

1

walk

60' jog (12km)

2

walk

80' jog (17km)

3

walk

20km

4

walk

10km

5

6km

15km

6

8km

10km

7

2km

40km

8

10km

3 x 5000m

9

5km

26km

10

4km

20km

11

6.5km

35km

12

8km

2 x 5000m + 4000m + 3000m + 2000m + 1000m

13

jog

13km

14

4km

20km

15

walk

10km jog, 1000m + 2 x 400m + 2 x 200m

16

5km

4 laps + 8 laps + 1 lap + 2 x 1/2 lap (on the raod, 1.1 mile loop)

17

3km

8km

18

4km

17km

19

walk

2000m + 1000m + 400m + 200m

20

5km

20km road race (61'18")

21

walk

10km

22

3km

13km

23

---

18km

24

6km

13km

25

8km

40km

26

8km

19 laps + 1.5 laps + 1.5 laps + 1 lap (on the road, 1.1 mile loop)

27

5km

11km

28

3km

18km

29

5km

13km

30

5km

4 laps + 11 laps + 1 lap + 1/2 lap (on the road, 1.1 mile loop)

 

1977 December

1

3km

13km

2

4km

13km

3

2km

2000m + 1000m

4

4km

Fukuoka Marathon (2:15'00" fifth / won by Bill Rodgers in 2:09'55")

5

2km

3km

6

walk

5km

7

4km

8km

8

5km

12km

9

5km

11km

10

walk

22km

11

walk

2 x 5000m, 3 x 1000m

12

8km

15km

13

7km

18km

14

8km

15km

15

10km

20km (65'32") + 5km

16

5km

28km

17

3km

20km

18

8km

40km

19

5km

15 laps + 3 laps + 2 laps + 1 lap (on the road, 1.1 mile loop)

20

4km

10km

21

8km

20km

22

7km

6.5km jog, 2 laps + 1 lap (on the road, 1.1 mile loop)

23

5km

20km T.T. (61'55") + 5km

24

walk

40km

25

walk

11km

26

3km

15km

27

5km

20km fartlek

28

3km

10km jog, 2km + 1km

29

5km

4 laps (15'18") + 10 laps + 1 lap (on the road, 1.1 mile loop)

30

5km

15km

31

3km

10km

 

1978 Through College Champs and National Champs

5 / 7

5km

12000m build-up + 2000m + 2 x 1000m

8

8km

25km jog

9

5km

17km fartlek (7 x 200m, 3 x 100m)

10

6km

2 x 3000m (8'18")

11

4km

25km jog

12

5km

15km

13

6km

1000m (2'34"), 400m + 200m + 100m

14

7km

10000m race (28'32"5 second)

15

5km

15km

16

3km

13km

17

5km

13km, 5 x 200m

18

4km

1500m heat (3'57")

19

4km

10000m final (29'39"7 first)

20

4km

1500m final (4'03"3 sixth)

21

3km

5000m final (14'05"5 second)

22

5km

10km jog

 

1978 Preparation for European Tour

5/ 30

5km

14000m build-up, 2000m + 2 x 1000m

31

7km

15km fartlek

6 / 1

8km

15 x 1000m (with 200m interval: 2'52-56")

2

10km

36km

3

8km

17km

4

8km

30km

5

5km

3 x (3000m + 2000m + 1000m)

 

1978 European Campaign

6/ 18

easy jog

2 x 2000m (5'21")

19

6km

22km jog

20

5km

13km (4 x 100m, 4 x 200m, 2 x 100m)

21

3km

1000m (2'31"), 2 x 200m, 2 x 100m, 4 x 50m)

22

5km

5000m (13'35"8 first)

23

40' jog

50' jog

24

40' jog

95'

25

30'

2 x 3000m (8'22")

26

walk

60' jog

27

20'

50'

28

30'

1000m(2'39"), 2 x 200m

29

5km

10000m (28'12"2 eighth)

30

3km

65'

7 / 1

20'

50' jog

2

walk

1000m(2'35"), 4 x 200m

3

20'

10000m (27'52"61)

4

20'

5000m (13'40"49 eleventh)

5

move

60' jog

6

40'

rest

7

4km

10km fartlek

8

walk

Marathon in Germany (2:53'17" -too tired, walked/jogged last 6 mile)

9

walk

35' jog

10

move

rest

11

walk

40' jog (plus supplement exercises--push-ups, sit-ups, etc.)

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