I know this must have been asked before but my searching skills are letting me down

can anybody recommend a training schedule for a metric century and/or a century that are available online

I am planning my riding over the next few months with these in mind

http://www.graperide.co.nz

http://www.aroundbrunner.co.nz/

I haven't done a century for nine years so would be looking for a novice schedule