Sky's 2009 Training Calendar
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Training Schedule 2009
January 2009 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
PHASE II – EQ Windermere Marathon Training Begins (E) 60
(E + strides) Entry Deadlines: Davis Stampede Napa Valley Marathon San Francisco Marathon
(R-1) 20:00 warm up 6 x (200, 200 400) @ R w/ full recoveries 15:00 cool down
1 (E)
2 (E + strides)
3 (E + strides)
4 (TLT-1 + strides) 20:00 warm up 5 x 1000 @ T w/ 1:00 + 1:00:00 E + 3 x 1000 @ T w/ 1:00 15:00 cool down
5 (E) 60
6 (E + strides)
7 (R-2) 20:00 warm up 6 x 400 @ R + 6-10 x 200 @ R w/ full recoveries 15:00 cool down
8 (E)
9 (E + strides)
10 (Ti-1) 20:00 warm up 6 x 1mile @ T w/ 1:00 rests 15:00 cool down
11 (L) 25% or 2:00:00
12 (E) 70
13 (E + strides)
14 (R-3) 20:00 warm up 6 x 200 @ R + 6-10 x 400 @ R w/ full recoveries 15:00 cool down
15 (E)
16 (E + strides)
17 (E + strides)
18 (MP) Lesser of: 10 miles MP 1:00:00 MP
19 (E) 70
20 (E)
21 (E + strides)
22 (R-4) 20:00 warm up 16-20 x 200 @ R w/ full recoveries 15:00 cool down
23 (E + strides)
24 (E + strides)
25 (TLT-2) 20:00 warm up 3 x 1mile @ T w/ 1:00 + 1:00:00 E + 2 x 1mile @ T w/ 1:00 15:00 cool down
26 (E) 70
27 (E + strides)
28 (R-5) 20:00 warm up 8-10 x 400 @ R w/ full recoveries 15:00 cool down
29 (E + strides)
30 (E)
31 (E + strides)
(Ti-2) 20:00 warm up 3 x 2mile T w/ 2:00 15:00 cool down
T. Sky Pile, M.A. ACSM Certified Personal Trainer
Training Schedule 2009
February 2009 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
(E) 70
(E + strides)
(R-5) 20:00 warm up 8-10 x 400 @ R w/ full recoveries 15:00 cool down
(E + strides)
(E)
(E + strides)
1 (Ti-2) 20:00 warm up 3 x 2mile T w/ 2:00 15:00 cool down
2 (E + strides) 80
3 (E + strides)
4 (R-1) 20:00 warm up 6 x (200, 200, 400) @ R w/ full recoveries 15:00 cool down
5 (E)
6 (E + strides)
7 (E + strides)
8 (TLT-1) or DAVIS STAMPEDE 2 x 10:00 @ T w/ 2:00 + 1:00:00 E + 10:00 @ T
9 PHASE III – TQ (E + strides) 80
10 (E)
11 (I-1) 20:00 warm up 6 x 1000-1200 @ I w/ 4:00 recoveries
12 (E + strides)
13 (E)
14 (E)
15 (MP) Lesser of: 13 miles MP 1:30:00 MP
16 (E) 80
17 (E)
18 (E + strides)
19 (I-2) 20:00 warm up 4 x 1000-1 mile @ I w/ 5:00 recoveries 15:00 cool down
20 (E)
21 (E + strides)
22 (L) Lesser of: 20 miles 2:30:00
23 (E) (90)
24 (E)
25 (I-3 or Ti-3) 5 x 1000-1 mile @ I w/ 5:00 recoveries OR 4 x 1000-1200 @ T w/ full recoveries
26 (E+S or E-1)
27 (E or E-2)
28 (E or E-3)
(TLT-2) or NAPA VALLEY MARATHON
T. Sky Pile, M.A. ACSM Certified Personal Trainer
Training Schedule 2009
March 2009 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
(E) (90)
(E)
(I-3 or Ti-3) 5 x 1000-1 mile @ I w/ 5:00 recoveries OR 4 x 1000-1200 @ T w/ full recoveries
(E+S or E-1)
(E or E-2)
(E or E-3)
1 (TLT-2) or NAPA VALLEY MARATHON
2 RECOVERY WEEK
3
4
5
6
7
8
9 RECOVERY WEEK
10
11
12
13
14
15
16 (E + strides) 80
17 (E + strides)
18 (I-4) 20:00 warm up 7 x 4:00 (1000-1200) @ I w/ 4:00 recoveries 15:00 cool down
19 (E)
20 (E)
21 (L) or Pirates Cove 50K Lesser of: 20 miles 2:30:00
22 (E)
23 (E + strides) 90
24 (E)
25 (I-3) 20:00 warm up 5 x 1000-1 mile @ I w/ 5:00 recoveries 15:00 cool down
26 (E + strides)
27 (E)
28 (E)
29 (MP) Lesser of: 13 miles MP 1:30:00 MP
30 (E) 80
31 (E)
(E + strides)
(I-3) 20:00 warm up 5 x 1000-1 mile @ I w/ 5:00 recoveries 15:00 cool down
(E)
(E + strides)
(TL) 20:00 warm up 3 x 2 miles @ T w/ 2:00 rests + 10 miles
T. Sky Pile, M.A. ACSM Certified Personal Trainer
Training Schedule 2009
April 2009 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
(E) 80
(E)
1 (E + strides)
2 (I-3) 20:00 warm up 5 x 1000-1 mile @ I w/ 5:00 recoveries 15:00 cool down
3 (E)
4 (E + strides)
5 (TL) 20:00 warm up 3 x 2 miles @ T w/ 2:00 rests + 10 miles
6 PHASE IV – FQ (E) 80
7 (E)
8 (Ti-1) 20:00 warm up 10 x 800-1000 @ T w/ :30 rests 15:00 cool down
9 (E)
10 (E)
11 (E)
12 (TLT) 20:00 warm up 20:00 @ T + 1:00:00 E + 20:00 @ T 15:00 cool down
13 (E) 80
14 (E)
15 (E)
16 (T-1) 20:00 warm up 20:00 @ T + 10:00 E + 20:00 @ T 15:00 cool down
17 (E)
18 (E)
19 (L-1) Lesser of: 22 miles 2:30:00
20 (E) 70-80
21 (E)
22 (Ti-2) 20:00 warm up 4 x 10:00-12:00 @ T w/ 2:00 rests 15:00 cool down
23 (E)
24 (E)
25 (E)
26 (TL- from 5/3) 20:00 warm up 3 x 2 mile @ T w/ 2:00 rests + 10 miles
27 (E) 60-70
28 (E)
29 (T-2) 20:00 warm up 20:00 @ T + 5:00 rest + 2 x 10:00-12:00 @ T w/ 2:00 rest
30 (E)
(E)
(E)
(MP- from 4/26) or AVENUE OF THE GIANTS HALF MARATHON
T. Sky Pile, M.A. ACSM Certified Personal Trainer
Training Schedule 2009
May 2009 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
(E) 60-70
(E)
(T-2) 20:00 warm up 20:00 @ T + 5:00 rest + 2 x 10:00-12:00 @ T w/ 2:00 rest
(E)
1 (E)
2 (E)
3 (MP-4/26) or AVENUE OF THE GIANTS HALF MARATHON
4 (E) 60
5 (E)
6 (Ti-2) 20:00 warm up 4 x 10:00-12:00 @ T w/ 2:00 rests 15:00 cool down
7 (E)
8 (E)
9 (L-2) or Human Race 10K
10 (E)
11 (Ti-3) 20:00 warm up 4 x 1000-1200 @ T w/ full recoveries 15:00 cool down
12 (E-1)
13 (E-2)
14 (E-3)
15 (E-3)
16
17
18 RECOVERY WEEK
19
20
21
22
23
24
25 RECOVERY WEEK
26
27
28
29
30
31 (L) 25% or 2:30:00
GOAL RACE: WINDERMERE MARATHON SPOKANE
T. Sky Pile, M.A. ACSM Certified Personal Trainer
Training Schedule 2009
June 2009 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1 PHASE I – F/I Wine Country Marathon Training Begins (E + strides)
2 (E + strides)
3 (E)
4 (E)
5 (E + strides)
6 (E + strides)
7 (L) or FITCH MOUNTAIN 10K 25% or 2:30:00
8 PHASE II – EQ (E) 60
9 (E + strides)
10 (R-1) 20:00 warm up 6 x (200, 200, 400) @ R w/ full recoveries 15:00 cool down
11 (E)
12 (E + strides)
13 (E + strides)
14 (TLT-1) 20:00 warm up 5 x 1000 @ T w/ 1:00 + 1:00:00 E + 3 x 1000 @ T w/ 1:00 15:00 cool down
15 (E) 60
16 (R-2) 20:00 warm up 6 x 400 @ R + 6-10 x 200 @ R w/ full recoveries 15:00 cool down
17 (E + strides)
18 (E)
19 (E + strides)
20 (Ti-1) 20:00 warm up 6 x 1mile @ T w/ 1:00 rests 15:00 cool down
21 (L) 25% or 2:30:00
22 (E) 70
23 (E + strides)
24 (R-3) 20:00 warm up 6 x 200 @ R + 6-8 x 400 @ R w/ full recoveries 15:00 cool down
25 (E)
26 (E + strides)
27 (E + strides)
28 (MP) Lesser of: 10 miles MP 1:00:00 MP
29 (E) 70
30 (R-4) 20:00 warm up 16-20 x 200 @ R w/ full recoveries 15:00 cool down
(E + strides)
(L) or E 25% or 2:30:00
(E + strides)
(TLT-2) or KENWOOD 10K 3 x 1mile @ T w/ 1:00 + 1:00:00 E + 2 x 1mile @ T w/ 1:00
T. Sky Pile, M.A. ACSM Certified Personal Trainer
Training Schedule 2009 Color Key:
July 2009 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
(E) 70
(R-4) 20:00 warm up 16-20 x 200 @ R w/ full recoveries 15:00 cool down
1 (E + strides)
2 (E)
3 (E + strides)
4 (TLT-2) or KENWOOD 10K 3 x 1mile @ T w/ 1:00 + 1:00:00 E + 2 x 1mile @ T w/ 1:00
5 (L) 25% or 2:30:00
6 (E) 70
7 (E + strides)
8 (R-5) 20:00 warm up 8-10 x 400 @ R w/ full recoveries 15:00 cool down
9 (E)
10 (E)
11 (E + strides)
12 (Ti-2) 20:00 warm up 3 x 2miles @ T w/ 2:00 15:00
13 (E) 80
14 (E + strides)
15 (R-1) 20:00 warm up 6 x (200, 200, 400) @ R w/ full recoveries 15:00 cool down
16 (E)
17 (E)
18 (E + strides)
19 (TLT-1) 20:00 warm up 2 x 10:00 @ T w/ 2:00 + 1:00:00 E + 10:00 @ T 15:00 cool down
20 PHASE III – TQ (E) 80
21 (E + strides)
22 (I-1) 20:00 warm up 6 x 1200 @ I w/ 4:00 E 15:00 cool down
23 (E + strides)
24 (E)
25 (E)
26 (MP) or SAN FRANCISCO MARATHON Lesser of: 13 miles MP 1:30:00 MP
27 RECOVERY WEEK
28
29
30
31
Race T. Sky Pile, M.A. ACSM Certified Personal Trainer
Training Schedule 2009 Long run MP – Marathon goal pace workout T – Tempo / Lactate threshold workout I - Interval / VO2 Max workout R – Repetition / running economy & speed
T. Sky Pile, M.A. ACSM Certified Personal Trainer
Training Schedule 2009
August 2009 Monday
Tuesday
Wednesday
Thursday
Friday
RECOVERY WEEK
Saturday
Sunday
1
2
3 RECOVERY WEEK
4
5
6
7
8
9
10 (E + strides) 80
11 (E)
12 (E + strides)
13 (I-2) 20:00 warm up 4 x 1mile @ I w/ 5:00 15:00 cool down
14 (E)
15 (E + strides)
16 (L) 25% or 2:30:00
80
17 (E) 90
24 (E + strides) 80
18 (E)
25 (E)
19 (I-3) 20:00 warm up 5 x 1mile @ I w/ 5:00 15:00 cool down
26 (E + strides)
20 (E + strides)
27 (I-4) 20:00 warm up 7 x 4:00 (1000-1200) @ I w/ 4:00 15:00 cool down
21 (E)
28 (E)
22 (E)
29 (E)
23 (TLT-2) 20:00 warm up 3 miles @ T + 1:00:00 E + 3 x 1mile @ T w/ 1:00 15:00 cool down
90
30 (L) 25% or 2:30:00
80
T. Sky Pile, M.A. ACSM Certified Personal Trainer
Training Schedule 2009
September 2009 Monday 31 (E + strides) 90
Tuesday 1 (E)
Wednesday 2 (I-3) 20:00 warm up 5 x 1mile @ I w/ 5:00 15:00 cool down
Thursday 3 (E + strides)
Friday 4 (E)
Saturday 5 (E)
Sunday 6 (MP) Lesser of: 13 miles MP 1:30:00 MP 90
7 (E) 80
8 (E)
9 (E + strides)
10 (I-3) 20:00 warm up 5 x 1mile @ I w/ 5:00 15:00 cool down
11 (E)
12 (E + strides) Viking Opener 2M alumni race
13 (TL) 3 x 2mile @ T w/ 2:00 + Lesser of: 10 miles E 1:30:00 E 80
14 PHASE IV – FQ (E) 80
15 (E)
16 (Ti-1) 20:00 warm up 10 x 800-1000 @ T w/ :30 rests
17 (E)
18 (E)
19 (E)
20 (TLT) 20:00 @ T + 1:00:00 E + 20:00 @ T 80
21 (E) 80
22 (E)
23 (E)
24 (T-1) 20:00 warm up 20:00 @ T + 10:00 E + 20:00 @ T + 20:00 cool down
25 (E)
26 (E)
27 (MP-10/4) Lesser of: 15 miles MP 2:00:00 MP 80
28 (E) 70-80
29 (E)
30 (Ti-2) 20:00 warm up 4 x 10:00-12:00 @ T w/ 2:00 rests 15:00 cool down
(E)
(E)
(E)
(L-1-9/27) HARVEST FAIR 10K Lesser of: 22 miles 2:30:00 70-80
T. Sky Pile, M.A. ACSM Certified Personal Trainer
Training Schedule 2009
October 2009 Monday (E) 70-80
Tuesday (E)
Wednesday (Ti-2) 20:00 warm up 4 x 10:00-12:00 @ T w/ 2:00 rests 15:00 cool down
Thursday 1 (E)
Friday 2 (E)
Saturday 3 (E)
Sunday 4 (L-1-9/27) HARVEST FAIR 10K Lesser of: 22 miles 2:30:00 70-80
5 (E) 60-70
6 (E)
7 (E)
8 (T-2) 20:00 warm up 20:00 @ T + 5:00 rest / recovery + 2 x 10:00-12:00 @ T w/ 2:00 rests 15:00 cool down
9 (E)
10 (E)
11 (TL) 3 x 2miles @ T w/ 2:00 recoveries + Lesser of: 10 miles E 1:30:00 E 60-70
12 (E) 60
13 (E)
14 (E)
15 (Ti-2) 20:00 warm up 4 x 10:00-12:00 @ T w/ 2:00 rests 15:00 cool down
16 (E)
18 (E)
18 (L-2) Lesser of: 15 miles 1:45:00 60
19 (E)
20 (Ti-3) 20:00 warm up 4 x 1000-12000 @ T w/ full recoveries
21 (E-1) Lesser of: - 8 miles - 1:00:00
22 (E-2) 5 miles
23 (E-3) 2-3 miles
24 (E-3) 2-3 miles
26 RECOVERY
27
28
29
30
31
T. Sky Pile, M.A. ACSM Certified Personal Trainer
25 WINE COUNTRY MARATHON
Training Schedule 2009
November 2009 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
RECOVERY
Sunday 1
2 RECOVERY
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
PHASE I WEEK 3 FOR BOSTON 2010
T. Sky Pile, M.A. ACSM Certified Personal Trainer
Training Schedule 2009
December 2009 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
30
1
2
3
4
5
6 CALIFORNIA INTERNATIONAL MARATHON???
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
T. Sky Pile, M.A. ACSM Certified Personal Trainer
January 2009 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
PHASE II – EQ Windermere Marathon Training Begins (E) 60
(E + strides) Entry Deadlines: Davis Stampede Napa Valley Marathon San Francisco Marathon
(R-1) 20:00 warm up 6 x (200, 200 400) @ R w/ full recoveries 15:00 cool down
1 (E)
2 (E + strides)
3 (E + strides)
4 (TLT-1 + strides) 20:00 warm up 5 x 1000 @ T w/ 1:00 + 1:00:00 E + 3 x 1000 @ T w/ 1:00 15:00 cool down
5 (E) 60
6 (E + strides)
7 (R-2) 20:00 warm up 6 x 400 @ R + 6-10 x 200 @ R w/ full recoveries 15:00 cool down
8 (E)
9 (E + strides)
10 (Ti-1) 20:00 warm up 6 x 1mile @ T w/ 1:00 rests 15:00 cool down
11 (L) 25% or 2:00:00
12 (E) 70
13 (E + strides)
14 (R-3) 20:00 warm up 6 x 200 @ R + 6-10 x 400 @ R w/ full recoveries 15:00 cool down
15 (E)
16 (E + strides)
17 (E + strides)
18 (MP) Lesser of: 10 miles MP 1:00:00 MP
19 (E) 70
20 (E)
21 (E + strides)
22 (R-4) 20:00 warm up 16-20 x 200 @ R w/ full recoveries 15:00 cool down
23 (E + strides)
24 (E + strides)
25 (TLT-2) 20:00 warm up 3 x 1mile @ T w/ 1:00 + 1:00:00 E + 2 x 1mile @ T w/ 1:00 15:00 cool down
26 (E) 70
27 (E + strides)
28 (R-5) 20:00 warm up 8-10 x 400 @ R w/ full recoveries 15:00 cool down
29 (E + strides)
30 (E)
31 (E + strides)
(Ti-2) 20:00 warm up 3 x 2mile T w/ 2:00 15:00 cool down
T. Sky Pile, M.A. ACSM Certified Personal Trainer
Training Schedule 2009
February 2009 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
(E) 70
(E + strides)
(R-5) 20:00 warm up 8-10 x 400 @ R w/ full recoveries 15:00 cool down
(E + strides)
(E)
(E + strides)
1 (Ti-2) 20:00 warm up 3 x 2mile T w/ 2:00 15:00 cool down
2 (E + strides) 80
3 (E + strides)
4 (R-1) 20:00 warm up 6 x (200, 200, 400) @ R w/ full recoveries 15:00 cool down
5 (E)
6 (E + strides)
7 (E + strides)
8 (TLT-1) or DAVIS STAMPEDE 2 x 10:00 @ T w/ 2:00 + 1:00:00 E + 10:00 @ T
9 PHASE III – TQ (E + strides) 80
10 (E)
11 (I-1) 20:00 warm up 6 x 1000-1200 @ I w/ 4:00 recoveries
12 (E + strides)
13 (E)
14 (E)
15 (MP) Lesser of: 13 miles MP 1:30:00 MP
16 (E) 80
17 (E)
18 (E + strides)
19 (I-2) 20:00 warm up 4 x 1000-1 mile @ I w/ 5:00 recoveries 15:00 cool down
20 (E)
21 (E + strides)
22 (L) Lesser of: 20 miles 2:30:00
23 (E) (90)
24 (E)
25 (I-3 or Ti-3) 5 x 1000-1 mile @ I w/ 5:00 recoveries OR 4 x 1000-1200 @ T w/ full recoveries
26 (E+S or E-1)
27 (E or E-2)
28 (E or E-3)
(TLT-2) or NAPA VALLEY MARATHON
T. Sky Pile, M.A. ACSM Certified Personal Trainer
Training Schedule 2009
March 2009 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
(E) (90)
(E)
(I-3 or Ti-3) 5 x 1000-1 mile @ I w/ 5:00 recoveries OR 4 x 1000-1200 @ T w/ full recoveries
(E+S or E-1)
(E or E-2)
(E or E-3)
1 (TLT-2) or NAPA VALLEY MARATHON
2 RECOVERY WEEK
3
4
5
6
7
8
9 RECOVERY WEEK
10
11
12
13
14
15
16 (E + strides) 80
17 (E + strides)
18 (I-4) 20:00 warm up 7 x 4:00 (1000-1200) @ I w/ 4:00 recoveries 15:00 cool down
19 (E)
20 (E)
21 (L) or Pirates Cove 50K Lesser of: 20 miles 2:30:00
22 (E)
23 (E + strides) 90
24 (E)
25 (I-3) 20:00 warm up 5 x 1000-1 mile @ I w/ 5:00 recoveries 15:00 cool down
26 (E + strides)
27 (E)
28 (E)
29 (MP) Lesser of: 13 miles MP 1:30:00 MP
30 (E) 80
31 (E)
(E + strides)
(I-3) 20:00 warm up 5 x 1000-1 mile @ I w/ 5:00 recoveries 15:00 cool down
(E)
(E + strides)
(TL) 20:00 warm up 3 x 2 miles @ T w/ 2:00 rests + 10 miles
T. Sky Pile, M.A. ACSM Certified Personal Trainer
Training Schedule 2009
April 2009 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
(E) 80
(E)
1 (E + strides)
2 (I-3) 20:00 warm up 5 x 1000-1 mile @ I w/ 5:00 recoveries 15:00 cool down
3 (E)
4 (E + strides)
5 (TL) 20:00 warm up 3 x 2 miles @ T w/ 2:00 rests + 10 miles
6 PHASE IV – FQ (E) 80
7 (E)
8 (Ti-1) 20:00 warm up 10 x 800-1000 @ T w/ :30 rests 15:00 cool down
9 (E)
10 (E)
11 (E)
12 (TLT) 20:00 warm up 20:00 @ T + 1:00:00 E + 20:00 @ T 15:00 cool down
13 (E) 80
14 (E)
15 (E)
16 (T-1) 20:00 warm up 20:00 @ T + 10:00 E + 20:00 @ T 15:00 cool down
17 (E)
18 (E)
19 (L-1) Lesser of: 22 miles 2:30:00
20 (E) 70-80
21 (E)
22 (Ti-2) 20:00 warm up 4 x 10:00-12:00 @ T w/ 2:00 rests 15:00 cool down
23 (E)
24 (E)
25 (E)
26 (TL- from 5/3) 20:00 warm up 3 x 2 mile @ T w/ 2:00 rests + 10 miles
27 (E) 60-70
28 (E)
29 (T-2) 20:00 warm up 20:00 @ T + 5:00 rest + 2 x 10:00-12:00 @ T w/ 2:00 rest
30 (E)
(E)
(E)
(MP- from 4/26) or AVENUE OF THE GIANTS HALF MARATHON
T. Sky Pile, M.A. ACSM Certified Personal Trainer
Training Schedule 2009
May 2009 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
(E) 60-70
(E)
(T-2) 20:00 warm up 20:00 @ T + 5:00 rest + 2 x 10:00-12:00 @ T w/ 2:00 rest
(E)
1 (E)
2 (E)
3 (MP-4/26) or AVENUE OF THE GIANTS HALF MARATHON
4 (E) 60
5 (E)
6 (Ti-2) 20:00 warm up 4 x 10:00-12:00 @ T w/ 2:00 rests 15:00 cool down
7 (E)
8 (E)
9 (L-2) or Human Race 10K
10 (E)
11 (Ti-3) 20:00 warm up 4 x 1000-1200 @ T w/ full recoveries 15:00 cool down
12 (E-1)
13 (E-2)
14 (E-3)
15 (E-3)
16
17
18 RECOVERY WEEK
19
20
21
22
23
24
25 RECOVERY WEEK
26
27
28
29
30
31 (L) 25% or 2:30:00
GOAL RACE: WINDERMERE MARATHON SPOKANE
T. Sky Pile, M.A. ACSM Certified Personal Trainer
Training Schedule 2009
June 2009 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1 PHASE I – F/I Wine Country Marathon Training Begins (E + strides)
2 (E + strides)
3 (E)
4 (E)
5 (E + strides)
6 (E + strides)
7 (L) or FITCH MOUNTAIN 10K 25% or 2:30:00
8 PHASE II – EQ (E) 60
9 (E + strides)
10 (R-1) 20:00 warm up 6 x (200, 200, 400) @ R w/ full recoveries 15:00 cool down
11 (E)
12 (E + strides)
13 (E + strides)
14 (TLT-1) 20:00 warm up 5 x 1000 @ T w/ 1:00 + 1:00:00 E + 3 x 1000 @ T w/ 1:00 15:00 cool down
15 (E) 60
16 (R-2) 20:00 warm up 6 x 400 @ R + 6-10 x 200 @ R w/ full recoveries 15:00 cool down
17 (E + strides)
18 (E)
19 (E + strides)
20 (Ti-1) 20:00 warm up 6 x 1mile @ T w/ 1:00 rests 15:00 cool down
21 (L) 25% or 2:30:00
22 (E) 70
23 (E + strides)
24 (R-3) 20:00 warm up 6 x 200 @ R + 6-8 x 400 @ R w/ full recoveries 15:00 cool down
25 (E)
26 (E + strides)
27 (E + strides)
28 (MP) Lesser of: 10 miles MP 1:00:00 MP
29 (E) 70
30 (R-4) 20:00 warm up 16-20 x 200 @ R w/ full recoveries 15:00 cool down
(E + strides)
(L) or E 25% or 2:30:00
(E + strides)
(TLT-2) or KENWOOD 10K 3 x 1mile @ T w/ 1:00 + 1:00:00 E + 2 x 1mile @ T w/ 1:00
T. Sky Pile, M.A. ACSM Certified Personal Trainer
Training Schedule 2009 Color Key:
July 2009 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
(E) 70
(R-4) 20:00 warm up 16-20 x 200 @ R w/ full recoveries 15:00 cool down
1 (E + strides)
2 (E)
3 (E + strides)
4 (TLT-2) or KENWOOD 10K 3 x 1mile @ T w/ 1:00 + 1:00:00 E + 2 x 1mile @ T w/ 1:00
5 (L) 25% or 2:30:00
6 (E) 70
7 (E + strides)
8 (R-5) 20:00 warm up 8-10 x 400 @ R w/ full recoveries 15:00 cool down
9 (E)
10 (E)
11 (E + strides)
12 (Ti-2) 20:00 warm up 3 x 2miles @ T w/ 2:00 15:00
13 (E) 80
14 (E + strides)
15 (R-1) 20:00 warm up 6 x (200, 200, 400) @ R w/ full recoveries 15:00 cool down
16 (E)
17 (E)
18 (E + strides)
19 (TLT-1) 20:00 warm up 2 x 10:00 @ T w/ 2:00 + 1:00:00 E + 10:00 @ T 15:00 cool down
20 PHASE III – TQ (E) 80
21 (E + strides)
22 (I-1) 20:00 warm up 6 x 1200 @ I w/ 4:00 E 15:00 cool down
23 (E + strides)
24 (E)
25 (E)
26 (MP) or SAN FRANCISCO MARATHON Lesser of: 13 miles MP 1:30:00 MP
27 RECOVERY WEEK
28
29
30
31
Race T. Sky Pile, M.A. ACSM Certified Personal Trainer
Training Schedule 2009 Long run MP – Marathon goal pace workout T – Tempo / Lactate threshold workout I - Interval / VO2 Max workout R – Repetition / running economy & speed
T. Sky Pile, M.A. ACSM Certified Personal Trainer
Training Schedule 2009
August 2009 Monday
Tuesday
Wednesday
Thursday
Friday
RECOVERY WEEK
Saturday
Sunday
1
2
3 RECOVERY WEEK
4
5
6
7
8
9
10 (E + strides) 80
11 (E)
12 (E + strides)
13 (I-2) 20:00 warm up 4 x 1mile @ I w/ 5:00 15:00 cool down
14 (E)
15 (E + strides)
16 (L) 25% or 2:30:00
80
17 (E) 90
24 (E + strides) 80
18 (E)
25 (E)
19 (I-3) 20:00 warm up 5 x 1mile @ I w/ 5:00 15:00 cool down
26 (E + strides)
20 (E + strides)
27 (I-4) 20:00 warm up 7 x 4:00 (1000-1200) @ I w/ 4:00 15:00 cool down
21 (E)
28 (E)
22 (E)
29 (E)
23 (TLT-2) 20:00 warm up 3 miles @ T + 1:00:00 E + 3 x 1mile @ T w/ 1:00 15:00 cool down
90
30 (L) 25% or 2:30:00
80
T. Sky Pile, M.A. ACSM Certified Personal Trainer
Training Schedule 2009
September 2009 Monday 31 (E + strides) 90
Tuesday 1 (E)
Wednesday 2 (I-3) 20:00 warm up 5 x 1mile @ I w/ 5:00 15:00 cool down
Thursday 3 (E + strides)
Friday 4 (E)
Saturday 5 (E)
Sunday 6 (MP) Lesser of: 13 miles MP 1:30:00 MP 90
7 (E) 80
8 (E)
9 (E + strides)
10 (I-3) 20:00 warm up 5 x 1mile @ I w/ 5:00 15:00 cool down
11 (E)
12 (E + strides) Viking Opener 2M alumni race
13 (TL) 3 x 2mile @ T w/ 2:00 + Lesser of: 10 miles E 1:30:00 E 80
14 PHASE IV – FQ (E) 80
15 (E)
16 (Ti-1) 20:00 warm up 10 x 800-1000 @ T w/ :30 rests
17 (E)
18 (E)
19 (E)
20 (TLT) 20:00 @ T + 1:00:00 E + 20:00 @ T 80
21 (E) 80
22 (E)
23 (E)
24 (T-1) 20:00 warm up 20:00 @ T + 10:00 E + 20:00 @ T + 20:00 cool down
25 (E)
26 (E)
27 (MP-10/4) Lesser of: 15 miles MP 2:00:00 MP 80
28 (E) 70-80
29 (E)
30 (Ti-2) 20:00 warm up 4 x 10:00-12:00 @ T w/ 2:00 rests 15:00 cool down
(E)
(E)
(E)
(L-1-9/27) HARVEST FAIR 10K Lesser of: 22 miles 2:30:00 70-80
T. Sky Pile, M.A. ACSM Certified Personal Trainer
Training Schedule 2009
October 2009 Monday (E) 70-80
Tuesday (E)
Wednesday (Ti-2) 20:00 warm up 4 x 10:00-12:00 @ T w/ 2:00 rests 15:00 cool down
Thursday 1 (E)
Friday 2 (E)
Saturday 3 (E)
Sunday 4 (L-1-9/27) HARVEST FAIR 10K Lesser of: 22 miles 2:30:00 70-80
5 (E) 60-70
6 (E)
7 (E)
8 (T-2) 20:00 warm up 20:00 @ T + 5:00 rest / recovery + 2 x 10:00-12:00 @ T w/ 2:00 rests 15:00 cool down
9 (E)
10 (E)
11 (TL) 3 x 2miles @ T w/ 2:00 recoveries + Lesser of: 10 miles E 1:30:00 E 60-70
12 (E) 60
13 (E)
14 (E)
15 (Ti-2) 20:00 warm up 4 x 10:00-12:00 @ T w/ 2:00 rests 15:00 cool down
16 (E)
18 (E)
18 (L-2) Lesser of: 15 miles 1:45:00 60
19 (E)
20 (Ti-3) 20:00 warm up 4 x 1000-12000 @ T w/ full recoveries
21 (E-1) Lesser of: - 8 miles - 1:00:00
22 (E-2) 5 miles
23 (E-3) 2-3 miles
24 (E-3) 2-3 miles
26 RECOVERY
27
28
29
30
31
T. Sky Pile, M.A. ACSM Certified Personal Trainer
25 WINE COUNTRY MARATHON
Training Schedule 2009
November 2009 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
RECOVERY
Sunday 1
2 RECOVERY
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
PHASE I WEEK 3 FOR BOSTON 2010
T. Sky Pile, M.A. ACSM Certified Personal Trainer
Training Schedule 2009
December 2009 Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
30
1
2
3
4
5
6 CALIFORNIA INTERNATIONAL MARATHON???
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
T. Sky Pile, M.A. ACSM Certified Personal Trainer
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