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.) |