Monday, May 08, 2006
Marathon Training Program
| Week Number Date Ending | Monday (Rest) | Tuesday (Interval) | Wednesday (Easy) | Thursday (Tempo) | Friday (Rest) | Saturday (Long) | Sunday (Rest) |
|---|---|---|---|---|---|---|---|
| 24 5/14/06 | Rest | 10 min easy 5 x (2 min long tempo, 1 min easy) 10 min easy | 2 miles | 3 miles (mid tempo) | Rest | 5K Cinco de Mayo Run | Rest |
| 23 5/21/06 | Rest | 10 min easy 5 x (2 min midtempo, 1 min easy) 10 min easy | 2 miles | 3 miles (mid tempo) | Rest | 5 miles Science Center 5K/10K | Rest |
| 22 5/28/06 | Rest | 10 min easy 4 x (3 min long tempo, 1 min easy) 10 min easy | 2.5 miles | 3 miles (mid tempo) | Rest | 3 miles | Rest |
| 21 6/4/06 | UCity 5K/10K | Rest | 2.5 miles | 3 miles (long tempo) | Rest | 5.5 miles | Rest |
| 20 6/11/06 | Rest | 6 x 400m | 3 miles | 3 miles (mid tempo) | Rest | 3 miles | Rest |
| 19 6/18/06 | Rest | 10 min easy 4 x (3 min midtempo, 1 min easy) 10 min easy | 3 miles | 3 miles (mid tempo) | Rest | 6 miles | Rest |
| 18 6/25/06 | Rest | 10 min easy 4 x (3 min midtempo, 1 min easy) 10 min easy | 3 miles | 3 miles (short tempo) | Rest | 6 miles | Rest |
| 17 7/2/06 | Rest | 10 min easy 4 x (3 min short tempo, 1 min easy) 10 min easy | 3 miles | 3 miles (mid tempo) | Rest | 7 miles | Rest |
| 16 7/9/06 | Rest | Fair St. Louis | 3 miles | 4 miles (long tempo) | Rest | 5 miles | Rest |
| 15 7/16/06 | Rest | 4 x 1200m | 3 miles | 4 miles (mid tempo) | Rest | 9 miles | Rest |
| 14 7/23/06 | Rest | 6 x 800m | 3 miles | 5 miles (long tempo) | Rest | 10 miles | Rest |
| 13 7/30/06 | Rest | 3 x 1600m | 3 miles | 5 miles (mid tempo) | Rest | 7 miles | Rest |
| 12 8/6/06 | Rest | 10 x 400m | 3 miles | 6 miles (long tempo) | Rest | 12 miles St. Louis Track Club CC 5K | Rest St.Charles Flat Five |
| 11 8/13/06 | Rest | 5 x 1200m | 3 miles | 3 miles (short tempo) | Rest | 13 miles | Rest Chicago Distance Classic 1/2 |
| 10 8/20/06 | Rest | 7 x 800m | 4 miles | 7 miles (long tempo) | Rest | 10 miles | Rest |
| 9 8/27/06 | Rest | 3 x 1600m | 4 miles | 7 miles (mid tempo) | Rest | 15 miles | Rest |
| 8 9/3/06 | Rest | 12 x 400m | 4 miles | 8 miles (long tempo) | Rest | 16 miles | Rest |
| 7 9/10/06 | JCC 10K | Rest | 4 miles | 6 miles (mid tempo) | Rest | 12 miles | Rest |
| 6 9/17/06 | Rest | 4 x 1600m | 5 miles | 9 miles (long tempo) | Rest | 18 miles | Rest Lewis and Clark Half-Marathon |
| 5 9/24/06 | Rest | 12 x 400m | 5 miles | 9 miles (mid tempo) | Rest | 14 miles | Rest |
| 4 10/1/06 | Rest | 6 x 1200m | 5 miles | 10 miles (long tempo) | Rest | 20 miles | Rest |
| 3 10/8/06 | Rest | 7 x 800m | 4 miles | 6 miles (mid tempo) | Rest | 12 miles | Rest |
| 2 10/15/06 | Rest | 3 x 1600m | 3 miles | 4 miles (mid tempo) | Rest | 8 miles | Rest |
| 1 10/22/06 | Rest | 30 minutes easy | 2 miles | 4 miles easy | Rest | Rest | Chicago Marathon |
Paces
| Name | Pace |
|---|---|
| Long Run | 10K + 60-75 seconds/mile |
| Long Tempo | 10K + 30-35 seconds/mile |
| Mid Tempo | 10K + 15-20 seconds/mile |
| Short Tempo | 10K pace |
| 1600m | 10K - 30-35 seconds/mile |
| 1200m | 10K - 40-45 seconds/mile |
| 800m | 10K - 45-50 seconds/mile |
| 400m | 10K - 55-60 seconds/mile |
# posted by mypetrock : 11:00 AM
