Training Schedule
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TRAINING PLAN FOR MY HALF AND FULL MARATHONS Week
Date
Mon
Tues
Wed
Thur
1
7/27/09
XT
EASY - 4 Mil
EASY - 4 Mil
EASY - 4 Mil
2
8/3/09
XT
EASY - 5 Mil
EASY - 4 Mil
EASY - 4 Mil
3
8/10/09
XT
EASY - 5 Mil
EASY - 4 Mil
REST
4
8/17/09
XT
EASY - 5 Mil
EASY - 4 Mil
EASY - 4 Mil
5
8/24/09
XT
EASY - 6 Mil
REST
EASY - 5 Mil
6
8/31/09
XT
EASY - 4 Mil
EASY - 4 Mil
EASY - 4 Mil
7-1
9/7/09
XT
EASY - 5 Mil
EASY - 5 Mil
REST
8-2
9/14/09
XT
EASY - 5 Mil
EASY - 4 Mil
REST
9-3
9/21/09
XT
EASY - 5 Mil
EASY - 4 Mil
EASY - 4 Mil
10-4
9/28/09
XT
EASY - 4 Mil
EASY - 4 Mil
EASY - 4 Mil
5
10/5/09
XT
EASY - 3 Mil
EASY - 7 Mil
EASY - 3 Mil
Fri
Sun
Weekly Total
LONG - 9 Mil
26
LONG - 9 Mil
27
LONG - 10 Mil
27.1
LONG - 10 Mil
29
REST
EASY - 6 Mil
22
REST
LONG - 11 Mil
30
ROCK 'N' RUN 5K
LONG - 11 Mil
30.1
RUN FOR AUTISM 5K
LONG - 12 Mil
31.1
REST
LONG - 12 Mil
33
JAX MARINE CORP HALF
REST
30.1
REST
LONG - 14 Mil
34
Sat
TEMPO - 5 Mil (Warm, 3 REST @9:05,Cool) SPEED - 5 Mil (Warm, 2x1600 REST in 8:25 w/800 jogs, Cool) TEMPO - 5 Mil CELEBRATION (Warm, 3 OF RUNNING 5K @9:00,Cool) TEMPO - 6 Mil (Warm, 4 REST @9:10,Cool) EASY - 5 Mil SPEED - 7 Mil (Warm, 3x1600 in 8:20 w/800 jogs, Cool) TEMPO - 6 Mil (Warm, 4 @9:05,Cool) TEMPO - 7 Mil (Warm, 5 @9:10,Cool) SPEED - 8 Mil (Warm, 4x1600 in 8:15 w/800 jogs, Cool) TEMPO - 5 Mil (Warm, 3 @9:00,Cool) EASY - 7 Mil
6
10/12/09
XT
EASY - 4 Mil
EASY - 7 Mil
REST
7
10/19/09
XT
EASY - 4 Mil
EASY - 8 Mil
EASY - 4 Mil
8
10/26/09
XT
EASY - 4 Mil
EASY - 8 Mil
EASY - 4 Mil
9
11/2/09
XT
EASY - 4 Mil
EASY - 9 Mil
EASY - 4 Mil
10
11/9/09
XT
EASY - 4 Mil
EASY - 9 Mil
EASY - 4 Mil
11
11/16/09
XT
EASY - 5 Mil
EASY - 10 Mil
EASY - 5 Mil
12
11/23/09
XT
EASY - 5 Mil
EASY - 6 Mil
YMCA TURKEY TROT 5K
13
11/30/09
XT
EASY - 5 Mil
EASY - 10 Mil
EASY - 2 Mil
14
12/7/09
XT
EASY - 5 Mil
EASY - 6 Mil
EASY - 5 Mil
15
12/14/09
XT
EASY - 5 Mil
EASY - 10 Mil
EASY - 5 Mil
16
12/21/09
XT
EASY - 5 Mil
EASY - 8 Mil
EASY - 5 Mil
17
12/28/09
XT
EASY - 4 Mil
EASY - 6 Mil
EASY - 4 Mil
18
1/4/10
s
EASY - 3 Mil
EASY - 4 Mil
REST
TEMPO - 7 Mil (Warm, 5 @9:10,Cool) TEMPO - 8 Mil (Warm, 6 @9:10,Cool)
BIG PIG JIG 5K
LONG - 10 Mil
31.1
REST
LONG - 16 Mil
40
REST
LONG - 17 Mil
41
REST
LONG - 12 Mil
38
REST
LONG - 19 Mil
45
REST
LONG - 20 Mil
50
LONG - 12 Mil
35.1
LONG - 20 Mil
50.1
REST
LONG - 12 Mil
34
REST
LONG - 20 Mil
50
REST
LONG - 12 Mil
34
EASY - 4 Mil
REST
LONG - 8 Mil
26
REST
EASY - 2 Mil
DISNEY MARATHON
35.2
EASY - 8 Mil TEMPO - 9 Mil (Warm, 7 @9:10,Cool) TEMPO - 9 Mil (Warm, 7 @9:10,Cool) EASY - 10 Mil
TEMPO - 6 Mil (Warm, 4 EASY - 2 Mil @9:05,Cool) TEMPO - 10 Mil REINDEER RUN (Warm, 8 5K @9:10,Cool) EASY - 6 Mil TEMPO - 10 Mil (Warm, 8 @9:10,Cool) TEMPO - 4 Mil (Warm, 2 @9:00,Cool)
Date
Mon
Tues
Wed
Thur
1
7/27/09
XT
EASY - 4 Mil
EASY - 4 Mil
EASY - 4 Mil
2
8/3/09
XT
EASY - 5 Mil
EASY - 4 Mil
EASY - 4 Mil
3
8/10/09
XT
EASY - 5 Mil
EASY - 4 Mil
REST
4
8/17/09
XT
EASY - 5 Mil
EASY - 4 Mil
EASY - 4 Mil
5
8/24/09
XT
EASY - 6 Mil
REST
EASY - 5 Mil
6
8/31/09
XT
EASY - 4 Mil
EASY - 4 Mil
EASY - 4 Mil
7-1
9/7/09
XT
EASY - 5 Mil
EASY - 5 Mil
REST
8-2
9/14/09
XT
EASY - 5 Mil
EASY - 4 Mil
REST
9-3
9/21/09
XT
EASY - 5 Mil
EASY - 4 Mil
EASY - 4 Mil
10-4
9/28/09
XT
EASY - 4 Mil
EASY - 4 Mil
EASY - 4 Mil
5
10/5/09
XT
EASY - 3 Mil
EASY - 7 Mil
EASY - 3 Mil
Fri
Sun
Weekly Total
LONG - 9 Mil
26
LONG - 9 Mil
27
LONG - 10 Mil
27.1
LONG - 10 Mil
29
REST
EASY - 6 Mil
22
REST
LONG - 11 Mil
30
ROCK 'N' RUN 5K
LONG - 11 Mil
30.1
RUN FOR AUTISM 5K
LONG - 12 Mil
31.1
REST
LONG - 12 Mil
33
JAX MARINE CORP HALF
REST
30.1
REST
LONG - 14 Mil
34
Sat
TEMPO - 5 Mil (Warm, 3 REST @9:05,Cool) SPEED - 5 Mil (Warm, 2x1600 REST in 8:25 w/800 jogs, Cool) TEMPO - 5 Mil CELEBRATION (Warm, 3 OF RUNNING 5K @9:00,Cool) TEMPO - 6 Mil (Warm, 4 REST @9:10,Cool) EASY - 5 Mil SPEED - 7 Mil (Warm, 3x1600 in 8:20 w/800 jogs, Cool) TEMPO - 6 Mil (Warm, 4 @9:05,Cool) TEMPO - 7 Mil (Warm, 5 @9:10,Cool) SPEED - 8 Mil (Warm, 4x1600 in 8:15 w/800 jogs, Cool) TEMPO - 5 Mil (Warm, 3 @9:00,Cool) EASY - 7 Mil
6
10/12/09
XT
EASY - 4 Mil
EASY - 7 Mil
REST
7
10/19/09
XT
EASY - 4 Mil
EASY - 8 Mil
EASY - 4 Mil
8
10/26/09
XT
EASY - 4 Mil
EASY - 8 Mil
EASY - 4 Mil
9
11/2/09
XT
EASY - 4 Mil
EASY - 9 Mil
EASY - 4 Mil
10
11/9/09
XT
EASY - 4 Mil
EASY - 9 Mil
EASY - 4 Mil
11
11/16/09
XT
EASY - 5 Mil
EASY - 10 Mil
EASY - 5 Mil
12
11/23/09
XT
EASY - 5 Mil
EASY - 6 Mil
YMCA TURKEY TROT 5K
13
11/30/09
XT
EASY - 5 Mil
EASY - 10 Mil
EASY - 2 Mil
14
12/7/09
XT
EASY - 5 Mil
EASY - 6 Mil
EASY - 5 Mil
15
12/14/09
XT
EASY - 5 Mil
EASY - 10 Mil
EASY - 5 Mil
16
12/21/09
XT
EASY - 5 Mil
EASY - 8 Mil
EASY - 5 Mil
17
12/28/09
XT
EASY - 4 Mil
EASY - 6 Mil
EASY - 4 Mil
18
1/4/10
s
EASY - 3 Mil
EASY - 4 Mil
REST
TEMPO - 7 Mil (Warm, 5 @9:10,Cool) TEMPO - 8 Mil (Warm, 6 @9:10,Cool)
BIG PIG JIG 5K
LONG - 10 Mil
31.1
REST
LONG - 16 Mil
40
REST
LONG - 17 Mil
41
REST
LONG - 12 Mil
38
REST
LONG - 19 Mil
45
REST
LONG - 20 Mil
50
LONG - 12 Mil
35.1
LONG - 20 Mil
50.1
REST
LONG - 12 Mil
34
REST
LONG - 20 Mil
50
REST
LONG - 12 Mil
34
EASY - 4 Mil
REST
LONG - 8 Mil
26
REST
EASY - 2 Mil
DISNEY MARATHON
35.2
EASY - 8 Mil TEMPO - 9 Mil (Warm, 7 @9:10,Cool) TEMPO - 9 Mil (Warm, 7 @9:10,Cool) EASY - 10 Mil
TEMPO - 6 Mil (Warm, 4 EASY - 2 Mil @9:05,Cool) TEMPO - 10 Mil REINDEER RUN (Warm, 8 5K @9:10,Cool) EASY - 6 Mil TEMPO - 10 Mil (Warm, 8 @9:10,Cool) TEMPO - 4 Mil (Warm, 2 @9:00,Cool)
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