Training Plan W1-W14

Week 1
R – Tues (am) R- Thurs (pm) – R – Fri (am)
S – Tues (12:00 – 13:00)/ Wed (12:00-13:00) Fri (12:00-13:00)
C - Thurs (1 hr cycle around park…test commute)/Sunday Imjingak

R3/S3/C2

Daegu Triathlon 2005-05-21 ~ 2005-05-22


Week 2
Run 4/S2/C2
(running – 1 distance – 1 hills – 1 recovery (short and easy) 1 distance

Week 3
Run 3/S3/C3
1 x 100km cycle

Tongyeong 2005-06-05 ~ 2005-06-06

W4 R5/S4/C2

3rd Jeju Superman Triathlon - Seongsan, Jeju (s3k, b140k, r30k) 2005-06-05

W5 R4/S4/C3
W6 C2/R2/S2

Seorak 2005.06.25
Aim for 2:05
S 23
C 1h
R 40

W7 C4/R3/S4
W8 R5/C3/S3
W9 R4/C3/S4
W10 R2/C1/S2

Cheolwon 2005-07-24
Aim for 4:29 (4:50 last year)
S 30
C 2h 20
R 1h 39

W11 R3/C3
W12 R2/S3/C1

Uljin 2005-08-06

W13 R4/C3/S3
W14 R3/C2/S2
W15 R2/C1/S1

Ironman Korea 2005-08-28
Laguna Phuket 2005-12-04 at 8am

jkim555@seoulsynergy.com

MAY 2005
05/29 10th Sea day marathon, half, 10Km, 5Km (Yoido, Seoul)

JUN 2005
06/05 7th JeonMaHyup half, 10Km, 5Km (Yoido, Seoul)
06/19 11th SAKA Seoul Half, 10Km, 5Km, Couple 5Km (Yoido, Seoul)

JUL 2005
07/02 Jeonmahyup Marathon Summer Camp 30Km, 10Km, 5Km (Buan-Kun)

07/10 Amahyup dawn river side Half Marathon, Half Marathon and 5Km (Yoido, Seoul)
07/17 3rd Boryung 10Km Run (Boryung City)


AUG 2005
08/07 2005 Samchuk beach SAKA half, 10Km, 5Km, couple 5Km (Samchuk city)
08/12 2005 Korea marathon summer camp, half (YaeDang)

08/20 1st Busan Summer Beach Ultra Marathon (100Km, 60Km) (Haeundae, Busan City)
08/21 18th 8.15 SAKA half, 10Km, 5Km, couple 5Km (MokChong city)
08/28 4th HAM Ganghwa ultra marathon 100Km, 65Km (Ganghwado)
08/29 2nd Young Dong Grape half, 10Km, 5Km (Young Dong Kun)

SEP 2005
09/04 5th Int'l Tourism Seoul Marathon Marathon, Half, 10Km, 5Km (Seoul)
09/04 2nd DMZ Peace Half Marathon Marathon, Half, 10Km, 5Km (Cheolwon-Kun)
09/11 SAKA half, 10Km, 5Km, couple 5Km (Jamsil, Seoul)
09/11 3rd AMaHyop Chusok half, 10Km, 5Km (Yoido, Seoul)
09/25 2005 4th Gyongsan marathon, half, 10Km (Youngnam Univ. Taegu)
09/25 KyongHwang newspaper 2nd Ulsan marathon, half, 10Km, 5Km (Ulsan city)
09/25 SumJin river marathon, half, 10Km, 5Km (GokSeong-Kun)

OCT 2005
10/01 7th SAKA relay (?) marathon (Dorasan St.)
10/02 3rd Hi Seoul Han river marathon, half, 10Km (Yoido, Seoul)
10/02 7th Mun Hwa Il Bo reunion marathon, half, 10Km, 5Km (PaJu city)
10/02 4th Busan sea half, 10Km (Busan city)
10/03 2005 Int'l peace marathon, half, 10Km, 5Km (Olympic St. Seoul)
10/16 2nd BuAn SAKA half, 10Km, 5Km, couple 5Km (BuAn-Kun)
10/23 2005 Chunchon Marathon (Full course only) (Chonchon city)

NOV 2005
11/13 5th AnSeong half, 10Km, 5Km (AnSeong city)
11/13 3rd Sang Ju Gok Gam half, 10Km, 5Km (SangJu city)
11/20 SAKA 20 years anniversary half, 10Km, 5Km, couple 5Km (Olympic St. Seoul)
11/20 4rd Amahyop river side half, 10Km (Yeoido, Seoul)
11/20 2nd Ulsan human rights half, 10Km, 5Km (Ulsan city)
11/20 3rd GoChang GoInDol half, 10Km, 5Km (Gochang-Kun)
11/27 4th Han river marathon, half, 10km, 5Km (Yoido, Seoul)
11/27 2005 Jejudo orange marathon, half, 10Km, 5Km (Jejudo)



Sporting Goals:

1)Ironman – 9:59
Swim 0:55 1km=15minutes 4.15km/h
Cycle 5:10 1m: 43sec p km 34.83km/h 1km <2min
Run 3:40 5m: 10sec p km 11.5km/h 1:50 - 21km/55min - 10km