| Week | M | T | W | T | F | S | S | Total | |
| 1 | Rest | 2 miles GP 4×1 mile T (1:00) 2 miles GP |
3 miles 5×100 S |
70-minute run, including 5:00–6:00 TUT |
Rest | 5 miles | 12 miles | 35–39 miles | |
| 2 | Rest | 2 miles GP 4×1 mile T (1:00) 2 miles GP |
3 miles 5×100 S |
70-minute run, including 5:00–6:00 TUT |
Rest | 5 miles | 14 miles | 35–39 miles | |
| 3 | Rest | 4×1,200 C | 3 miles 4×100 S |
4×800 SI | Rest | 5-K race | 10 miles | 28–30 miles |
|
| 4 | Rest | 2 miles GP 2×2 miles T 3 miles GP |
3 miles 6×100 S |
80-minute run, including 6:00–8:00 TUT |
Rest | 5 miles | 15 miles | 39–43 miles | |
| 5 | Rest | 2 miles GP 2×2 miles T 3 miles GP |
3 miles 6×100 S |
80-minute run, including 6:00–8:00 TUT |
Rest | 5 miles | 16 miles | 39–43 miles | |
| 6 | Rest | 2 miles GP 3×2 miles T (2:00) 3 miles GP |
3 miles 6×100 S |
4×1 mile | Rest | 5 miles | 16 miles | 44–47 miles | |
| 7 | Rest | 2 miles GP 3×2 miles T (2:00) 3 miles GP |
3 miles 6×100 S |
4×1 mile | Rest | 5 miles | 17 miles | 44–47 miles | |
| 8 | Rest | 1-hour run, including 2×1,200 C 2×400 SI |
4 miles | 4×800 S 6×100 S |
Rest | 10-K race | 6-8 miles | 32–34 miles | |
| 9 | Rest | 2 miles GP 4×2 miles T (2:00) 3 miles GP |
3 miles 6×100 S |
90-minute run, including 8:00–10:00 TUT |
Rest | 4 miles | 18 miles | 49–54miles | |
| 10 | Rest | 2 miles GP 4×2 miles T (2:00) 3 miles GP |
3 miles 6×100 S |
90-minute run, including 8:00–10:00 TUT |
Rest | 4 miles | 19 miles | 49–54 miles | |
| 11 | Rest | 3×1 mile C 3×800 SI |
3 miles 6×100 S |
75-minute run, including 6:00–8:00 TUT |
Rest | 4 miles | 20 miles | 60 miles | |
| 12 | 2 miles GP 4 miles T |
8m fartlek | 75-minute run, including 6:00–8:00 TUT |
8m fartlek | Rest | 10 miles | 20 miles | 70 miles | |
| 13 | 2 miles GP 4 miles T |
8m fartlek | 75-minute run, including 6:00–8:00 TUT |
8m fartlek | Rest | 10 miles | 20 miles | 70 miles | |
| 14 | 6m easy | 6m easy | 5m easy | 3m easy | Rest | 2-mile jog | 2-mile jog | Marathon |
Definitions
Goal Pace (GP): Your per-mile goal marathon pace.
Tempo Runs (T): For 11-minute Marathon Goal Pace (MGP) (4:48:25), run 10:28 (1 mile); for 10-minute MGP (4:22:12), run 9:31; for 9-minute MGP (3:55:58), run 8:34. Recovery is slow jogging for the number of minutes in parentheses.
Cruise Intervals (C): For 11-minute MGP, run 9:56 (1 mile), 7:49 (1,200); for 10-minute MGP, run 9:02 and 6:47; for 9-minute MGP, run 8:07 and 6:06. Recovery is half the distance of the repetition.
Speed Intervals (SI): For 11-minute MGP, run 4:52 (800), 2:26 (400); for 10-minute MGP, run 4:17, 2:08; for 9-minute MGP, run 3:50, 1:55. Recovery is equal distance (e.g., 400 jog for 400 repeats).
Total Uphill Time (TUT): The total number of minutes you spend running semi-vigorously up inclines– repeats up the same hill or total uphill time over a hilly loop.
Warmup/Cooldown: Run 15 minutes easy followed by 4×100m strides before each Tuesday/Thursday session and 15 minutes easy at the end.
Strides (S): Gradual, smooth accelerations over 100 meters (straightaway on a track), running fast and controlled over the middle third–but NEVER SPRINTING–then just as gradually decelerating. Walk to full recovery after each.
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