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Distance training goal: Marathon Initial weekly distance: 26 - 31 Miles Training intensity level: Moderate Long run day: Saturday Plan start date: Monday, 5/23/2011 Race date: Sunday, 10/16/2011 Training plan length: 21 weeks

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1

23-May Easy Run

24-May

25-May Tempo Run

26-May Easy Run

27-May

28-May Long Run

29-May

26 Mi

Dist: 5 Mi

Rest / XT

Dist: 6 Mi, inc

Dist: 5 Mi

Rest / XT

Dist: 10 Mi

Warm; 4 Mi @ 13:54; Cool

Rest / XT

@15:21

1-Jun Speedwork

2-Jun Easy Run

Dist: 6 Mi, inc Warm; 3x1600 in 12:56

Dist: 4 Mi

@15:21 2

30-May Easy Run

31-May

Dist: 5 Mi 27 Mi

@15:17

Rest / XT

@15:17

@15:21

3-Jun

4-Jun Long Run

5-Jun

Dist: 12 Mi

Rest / XT

@15:17

Rest / XT

w/800 jogs; Cool 3

6-Jun Easy Run

7-Jun

8-Jun Tempo Run

9-Jun Easy Run

10-Jun

11-Jun Long Run

12-Jun

28 Mi

Dist: 4 Mi

Rest / XT

Dist: 6 Mi, inc

Dist: 4 Mi

Rest / XT

Dist: 14 Mi

Warm; 4 Mi @ 13:46; Cool

Rest / XT

@15:13

@15:13

@15:13

4

13-Jun Easy Run

14-Jun

15-Jun Easy Run

16-Jun Easy Run

17-Jun

18-Jun Easy Run

19-Jun

23 Mi

Dist: 6 Mi

Rest / XT

Dist: 6 Mi

Dist: 5 Mi

Rest / XT

Dist: 6 Mi

Rest / XT

@15:10

@15:10

@15:10

@15:10


5

20-Jun Easy Run

21-Jun

22-Jun Tempo Run

23-Jun Easy Run

24-Jun

25-Jun Long Run

26-Jun

29 Mi

Dist: 4 Mi

Rest / XT

Dist: 6 Mi, inc

Dist: 3 Mi

Dist: 16 Mi

Warm; 4 Mi @ 13:42; Cool

Rest / XT

Rest / XT

@15:10

29-Jun Speedwork

30-Jun Easy Run

Dist: 6 Mi, inc Warm; 3x1600 in 12:45

Dist: 3 Mi

@15:10 6

27-Jun Easy Run

28-Jun

Dist: 4 Mi 31 Mi

@15:06

Rest / XT

@15:06

@15:10

1-Jul

2-Jul Long Run

3-Jul

Dist: 18 Mi

Rest / XT

@15:06

Rest / XT

w/800 jogs; Cool 7

4-Jul Easy Run

5-Jul

6-Jul Tempo Run

7-Jul Easy Run

8-Jul

9-Jul Long Run

10-Jul

32 Mi

Dist: 3 Mi

Rest / XT

Dist: 7 Mi, inc

Dist: 2 Mi

Rest / XT

Dist: 20 Mi

Warm; 5 Mi @ 13:42; Cool

Rest / XT

@15:02

@15:02

@15:02

8

11-Jul Easy Run

12-Jul

13-Jul Easy Run

14-Jul Easy Run

15-Jul

16-Jul Easy Run

17-Jul

25 Mi

Dist: 6 Mi

Rest / XT

Dist: 6 Mi

Dist: 6 Mi

Rest / XT

Dist: 7 Mi

Rest / XT

@14:59

@14:59

@14:59

@14:59

9

18-Jul Easy Run

19-Jul

20-Jul Tempo Run

21-Jul Easy Run

22-Jul

23-Jul Long Run

24-Jul

33 Mi

Dist: 5 Mi

Rest / XT

Dist: 7 Mi, inc

Dist: 5 Mi

Rest / XT

Dist: 16 Mi

Warm; 5 Mi @ 13:38; Cool

Rest / XT

@14:59

27-Jul Speedwork

28-Jul Easy Run

Dist: 6 Mi, inc Warm; 3x1600 in 12:35

Dist: 4 Mi

@14:59 10

25-Jul Easy Run

26-Jul

Dist: 4 Mi 34 Mi

@14:55

Rest / XT

@14:55

@14:59

29-Jul

30-Jul Long Run

31-Jul

Dist: 20 Mi

Rest / XT

@14:55

Rest / XT

w/800 jogs; Cool 11

1-Aug Easy Run

2-Aug

3-Aug Tempo Run

4-Aug Easy Run

5-Aug

6-Aug Long Run

7-Aug

35 Mi

Dist: 6 Mi

Rest / XT

Dist: 7 Mi, inc

Dist: 6 Mi

Rest / XT

Dist: 16 Mi

Warm; 5 Mi @ 13:31; Cool

Rest / XT

@14:52

@14:52

@14:52


12

8-Aug Easy Run

9-Aug

10-Aug Easy Run

11-Aug Easy Run

12-Aug

13-Aug Easy Run

14-Aug

28 Mi

Dist: 7 Mi

Rest / XT

Dist: 7 Mi

Dist: 7 Mi

Rest / XT

Dist: 7 Mi

Rest / XT

@14:48

@14:48

@14:48

@14:48

13

15-Aug Easy Run

16-Aug

17-Aug Tempo Run

18-Aug Easy Run

19-Aug

20-Aug Long Run

21-Aug

37 Mi

Dist: 5 Mi

Rest / XT

Dist: 7 Mi, inc

Dist: 5 Mi

Rest / XT

Dist: 20 Mi

Warm; 5 Mi @ 13:27; Cool

Rest / XT

@14:48

24-Aug Speedwork

25-Aug Easy Run

Dist: 7 Mi, inc Warm; 4x1600 in 12:24

Dist: 7 Mi

@14:48 14

22-Aug Easy Run

23-Aug

Dist: 8 Mi 38 Mi

@14:45

Rest / XT

@14:45

@14:48

26-Aug

27-Aug Long Run

28-Aug

Dist: 16 Mi

Rest / XT

@14:45

Rest / XT

w/800 jogs; Cool 15

29-Aug Easy Run

30-Aug

31-Aug Tempo Run

1-Sep Easy Run

2-Sep

3-Sep Long Run

4-Sep

39 Mi

Dist: 6 Mi

Rest / XT

Dist: 7 Mi, inc

Dist: 6 Mi

Rest / XT

Dist: 20 Mi

Warm; 5 Mi @ 13:19; Cool

Rest / XT

@14:41

@14:41

@14:41

16

5-Sep Easy Run

6-Sep

7-Sep Easy Run

8-Sep Easy Run

9-Sep

10-Sep Easy Run

11-Sep

31 Mi

Dist: 8 Mi

Rest / XT

Dist: 8 Mi

Dist: 7 Mi

Rest / XT

Dist: 8 Mi

Rest / XT

@14:38

@14:38

@14:38

@14:38

17

12-Sep Easy Run

13-Sep

14-Sep Tempo Run

15-Sep Easy Run

16-Sep

17-Sep Long Run

18-Sep

40 Mi

Dist: 9 Mi

Rest / XT

Dist: 7 Mi, inc

Dist: 8 Mi

Rest / XT

Dist: 16 Mi

Warm; 5 Mi @ 13:16; Cool

Rest / XT

@14:38

21-Sep Speedwork

22-Sep Easy Run

Dist: 7 Mi, inc Warm; 4x1600 in 12:14

Dist: 7 Mi

@14:38 18

19-Sep Easy Run

20-Sep

Dist: 8 Mi 42 Mi

@14:34

Rest / XT

w/800 jogs; Cool

@14:34

@14:38

23-Sep

24-Sep Long Run

25-Sep

Dist: 20 Mi

Rest / XT

@14:34

Rest / XT


19

26-Sep Easy Run

27-Sep

Dist: 2 Mi 23 Mi

@14:31

Rest / XT

28-Sep Speedwork

29-Sep Easy Run

Dist: 7 Mi, inc Warm; 4x1600 in 12:11

Dist: 2 Mi @14:31

30-Sep

1-Oct Long Run

2-Oct

Dist: 12 Mi

Rest / XT

@14:31

Rest / XT

w/800 jogs; Cool 20

3-Oct Easy Run

4-Oct

5-Oct Tempo Run

6-Oct Easy Run

7-Oct

8-Oct Long Run

9-Oct

22 Mi

Dist: 5 Mi

Rest / XT

Dist: 5 Mi, inc

Dist: 4 Mi

Rest / XT

Dist: 8 Mi

Warm; 3 Mi @ 12:53; Cool

Rest / XT

@14:30

@14:30 21

10-Oct

36 Mi

Rest / XT

11-Oct Easy Run

12-Oct Speedwork

Dist: 3 Mi

Dist: 4 Mi, inc Warm; 2x1600 in 12:08 w/800 jogs; Cool

@14:29

13-Oct

@14:30

14-Oct Easy Run

15-Oct

Dist: 3 Mi

Rest / XT

@14:29

16-Oct Marathon Race 26.2 Mi @13:35

Rest / XT

Time: 5:56:03


marathon training 6hrs  

marathon training 6hrs

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