| Week |
Key Run Workout #1 |
Key Run Workout #2 |
Key Run Workout #3 |
Total Mileage |
Week 16 [6/21/2009] |
10-20 min. Warmup
3x1600 @ 8:00 (1 min RI)
10 Min Cooldown DONE
|
6 mile run:
*2 miles easy 10:08
*2 miles @ 8:33/mile
*2 miles easy 10:08 DONE
|
10 miles @ 10:02/mile DONE |
21 |
Week 15 [6/28/2009] |
1 mile warmup
4 x 800 @ 3:52 (2 min RI)
10 min. cooldown SKIPPED but done in Week 14
|
7 mile run:
*1 mile easy 10:08
*5 miles @ 9:32/mile
*1 mile easy 10:08 DONE
|
12 miles @ 10:17/mile
only did 10-mile race in London DONE |
23 |
Week 14 [7/5/2009] |
10-20 min. warmup
1200 @ 5:54, 1000m @ 4:52, 800m @ 3:52, 600m @ 2:53, 400m @ 1:54 (all with 200m RI)
10 min cooldown SKIPPED but did Week 15 Speed
|
7 mile run:
*1 mile easy 10:08
*5 miles @ 9:03/mile
*1 mile easy 10:08 SKIPPED
|
PWP 11.2 HILLY |
24 |
Week 13 [7/12/2009] |
10-20 min warmup
5 x 1000m @ 4:52 (400m RI)
10 min cooldown DONE
|
6 mile run:
*1 mile easy 10:08
*4 miles @ 8:48/mile
*1 mile easy 10:08
|
Striders 14 miles @ 10:17/mile
|
24.5 |
Week 12 [7/19/2009] |
10-20 min warmup
3 x 1600m @ 9:00 (1 min RI)
10 min cooldown
|
6 mile run:
*2 miles easy 10:08
*3 miles @ 8:33/mile
*1 mile easy 10:08
|
13 miles @ 9:47/mile
STRIDERS 5K and picnic (10+5K)
|
24 |
Week 11 [7/26/2009] |
10-20 min warmup
2 x 1200m @ 5:54 (2 min RI)
4 x 800m @ 3:52 (2 min RI)
10 min cooldown
|
5 mile run:
*5 miles @ 8:48/mile
|
Striders 16 miles @ 10:17/mile
|
27 |
Week 10 [8/2/2009] |
10-20 min warmup
6 x 800 @ 3:52 (1:30 RI)
10 min cooldown
|
8 mile run:
*1 miles easy 10:08
*6 miles @ 9:03/mile
*1 mile easy 10:08
|
Smyrna 5K Volunteer SATURDAY
13 miles @ 9:47/mile SUNDAY
| 26 |
Week 9 [8/9/2009] |
MONDAY - SKIPPED DUE TO ANKLE ACHES (preventive)
10-20 min warmup
6 x 400m @ 1:54
10 min cooldown
|
WEDNESDAY
5 mile run:
*1 mile easy 10:08
*3 miles @ 9:03/mile
*1 mile easy 10:08
|
HOWL AT THE MOON 5K FRIDAY
Striders 18 miles @ 10:02/mile SUNDAY
| 26 |
Week 8 [8/16/2009] |
10-20 min warmup TUESDAY
1600m @ 8:00 (400m RI)
3200m @ 16:15 (800m RI)
2 x 800m @ 3:54 (400m RI)
10 min cooldown
|
SUNDAY OREGON
10 mile run:
10 miles @ 9:32/mile
|
THURSDAY BEFORE OREGON
13 miles @ 9:52/mile
|
28 |
Week 7 [8/23/2009] |
10-20 min warmup SKIPPED in OREGON
3 x (2 x 1200m @ 5:54)
(2 min RI)
(4 min between sets)
10 min cooldown
|
6 mile run:
*1 mile easy 10:08
*4 miles @ 8:48/mile
*1 mile easy 10:08
|
SUNDAY
Striders 18 miles @ 10:02/mile
20 miles (do extra 2)
|
26 |
Week 6 [8/30/2009] |
10-20 min warmup TUESDAY
1000m @ 4:52, 2000m @ 10:05, 1000 @ 4:52, 1000m @ 4:52 (all with 400m RI)
10 min cooldown
|
THURSDAY
10 mile run:
*10 miles @ 9:32/mile
|
SATURDAY
15 miles @ 10:02/mile
|
30 |
Week 5 [9/6/2009] |
FRANKLIN CLASSIC 10K MONDAY
|
6 mile run:
*1 mile easy 10:08
*5 miles @ 9:32/mile
|
SATURDAY
Striders 20 miles @ 9:42/mile
|
32 |
Week 4 [9/13/2009] |
10-20 min warmup MONDAY BEFORE FLORIDA
10 x 400m @ 1:54 (400m RI)
10 min cooldown
|
8 mile run: FLORIDA
*8 miles @ 9:32/mile
|
13-15 miles @ 9:47/mile
FLORIDA |
25-27 |
Week 3 [9/20/2009] |
6 miles
|
10 miles
|
10 miles @ 9:32/mile
SHELBY BOTTOMS 15K SATURDAY
|
25.3 |
Week 2 [9/27/2009] |
3 miles
|
4 mile run
|
13 miles @ 9:32/mile
M'BORO HALF MARATHON SATURDAY (take it easy) |
20 |
| Week 1 [10/4/2009] |
2 miles |
6 mile run: Running Tour Chicago |
**CHICAGO MARATHON**
26.2 miles @ 9:05/mile |
32.2 |