| A | B | C | D | E | F | G | H | I | J | K | L | M | N | O | P | ||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | John Doe's Some Awesome Marathon Training Schedule (mi) | ||||||||||||||||
2 | Goal Time: 3:29:00 | ||||||||||||||||
3 | Week | Monday (Easy/Recovery) | Tuesday (Intervals/Treadmill) | Wednesday (Base) | Thursday (Tempo) | Friday (Rest) | Saturday (Pre-Long) | Sunday (Long) | Projected Weekly Mileage | ||||||||
4 | 18 | 6/14/2016 0:00:00 | 6/15/2016 0:00:00 | 6/16/2016 0:00:00 | 6/17/2016 0:00:00 | 6/18/2016 0:00:00 | 6/19/2016 0:00:00 | 6/20/2016 0:00:00 | |||||||||
5 | 5.00 mi @ 08:34 min/mi | 1.00 mi @ 08:44 min/mi 12x400 @ 9.5 mi/h [06:18 min/mi] 1.00 mi @ 08:44 min/mi | 5.00 mi @ 08:44 min/mi | 2.00 mi @ 08:34 min/mi 3.00 mi @ 07:14 min/mi 1.00 mi @ 08:34 min/mi | Rest | 5.00 mi @ 07:59 min/mi | 10.00 mi @ 08:44 min/mi | 35.98 mi | |||||||||
6 | 17 | 6/21/2016 0:00:00 | 6/22/2016 0:00:00 | 6/23/2016 0:00:00 | 6/24/2016 0:00:00 | 6/25/2016 0:00:00 | 6/26/2016 0:00:00 | 6/27/2016 0:00:00 | |||||||||
7 | 5.00 mi @ 08:34 min/mi | 1.00 mi @ 08:44 min/mi 6x800 @ 9.2 mi/h [06:32 min/mi] 1.00 mi @ 08:44 min/mi | 5.00 mi @ 08:44 min/mi | 5.00 mi @ 07:24 min/mi | Rest | 5.00 mi @ 08:44 min/mi | 11.00 mi @ 08:44 min/mi | 35.98 mi | |||||||||
8 | 16 | 6/28/2016 0:00:00 | 6/29/2016 0:00:00 | 6/30/2016 0:00:00 | 7/1/2016 0:00:00 | 7/2/2016 0:00:00 | 7/3/2016 0:00:00 | 7/4/2016 0:00:00 | |||||||||
9 | 5.00 mi @ 08:34 min/mi | 1.00 mi @ 08:44 min/mi 6x800 @ 9.2 mi/h [06:32 min/mi] 1.00 mi @ 08:44 min/mi | 5.00 mi @ 08:44 min/mi | 2.00 mi @ 08:34 min/mi 3.00 mi @ 07:14 min/mi 1.00 mi @ 08:34 min/mi | Rest | 6.00 mi @ 07:59 min/mi | 8.00 mi @ 08:44 min/mi | 34.98 mi | |||||||||
10 | 15 | 7/5/2016 0:00:00 | 7/6/2016 0:00:00 | 7/7/2016 0:00:00 | 7/8/2016 0:00:00 | 7/9/2016 0:00:00 | 7/10/2016 0:00:00 | 7/11/2016 0:00:00 | |||||||||
11 | 5.00 mi @ 08:34 min/mi | 1.00 mi @ 08:44 min/mi 6x800 @ 9.2 mi/h [06:32 min/mi] 1.00 mi @ 08:44 min/mi | 5.00 mi @ 08:44 min/mi | 7.00 mi @ 07:34 min/mi | Rest | 6.00 mi @ 07:59 min/mi | 13.00 mi @ 08:44 min/mi | 40.98 mi | |||||||||
12 | 14 | 7/12/2016 0:00:00 | 7/13/2016 0:00:00 | 7/14/2016 0:00:00 | 7/15/2016 0:00:00 | 7/16/2016 0:00:00 | 7/17/2016 0:00:00 | 7/18/2016 0:00:00 | |||||||||
13 | 5.00 mi @ 08:34 min/mi | 1.00 mi @ 08:44 min/mi 5x1000 @ 9.0 mi/h [06:38 min/mi] 1.00 mi @ 08:44 min/mi | 6.00 mi @ 08:44 min/mi | 5.00 mi @ 07:24 min/mi | Rest | 7.00 mi @ 07:59 min/mi | 14.00 mi @ 08:44 min/mi | 42.11 mi | |||||||||
14 | 13 | 7/19/2016 0:00:00 | 7/20/2016 0:00:00 | 7/21/2016 0:00:00 | 7/22/2016 0:00:00 | 7/23/2016 0:00:00 | 7/24/2016 0:00:00 | 7/25/2016 0:00:00 | |||||||||
15 | 5.00 mi @ 08:34 min/mi | 1.00 mi @ 08:44 min/mi 3x1600 @ 8.8 mi/h [06:47 min/mi] 1.00 mi @ 08:44 min/mi | 6.00 mi @ 08:44 min/mi | 2.00 mi @ 08:34 min/mi 3.00 mi @ 07:14 min/mi 1.00 mi @ 08:34 min/mi | Rest | 7.00 mi @ 07:59 min/mi | 10.00 mi @ 08:44 min/mi | 38.98 mi | |||||||||
16 | 12 | 7/26/2016 0:00:00 | 7/27/2016 0:00:00 | 7/28/2016 0:00:00 | 7/29/2016 0:00:00 | 7/30/2016 0:00:00 | 7/31/2016 0:00:00 | 8/1/2016 0:00:00 | |||||||||
17 | 5.00 mi @ 08:34 min/mi | 1.00 mi @ 08:44 min/mi 2x1200 @ 9.0 mi/h [06:41 min/mi] 4x800 @ 9.2 mi/h [06:51 min/mi] 1.00 mi @ 08:44 min/mi | 6.00 mi @ 08:44 min/mi | 5.00 mi @ 07:24 min/mi | Rest | 8.00 mi @ 07:59 min/mi | 16.00 mi @ 08:44 min/mi | 45.48 mi | |||||||||
18 | 11 | 8/2/2016 0:00:00 | 8/3/2016 0:00:00 | 8/4/2016 0:00:00 | 8/5/2016 0:00:00 | 8/6/2016 0:00:00 | 8/7/2016 0:00:00 | 8/8/2016 0:00:00 | |||||||||
19 | 5.00 mi @ 08:34 min/mi | 1.00 mi @ 08:44 min/mi 6x800 @ 9.2 mi/h [06:32 min/mi] 1.00 mi @ 08:44 min/mi | 6.00 mi @ 08:44 min/mi | 8.00 mi @ 07:34 min/mi | Rest | 8.00 mi @ 08:44 min/mi | 17.00 mi @ 08:44 min/mi | 48.98 mi | |||||||||
20 | 10 | 8/9/2016 0:00:00 | 8/10/2016 0:00:00 | 8/11/2016 0:00:00 | 8/12/2016 0:00:00 | 8/13/2016 0:00:00 | 8/14/2016 0:00:00 | 8/15/2016 0:00:00 | |||||||||
21 | 5.00 mi @ 08:34 min/mi | 1.00 mi @ 08:44 min/mi 2x6x400 @ 9.5 mi/h [06:18 min/mi] 1.00 mi @ 08:44 min/mi | 6.00 mi @ 08:44 min/mi | 2.00 mi @ 08:34 min/mi 3.00 mi @ 07:14 min/mi 1.00 mi @ 08:34 min/mi | Rest | 9.00 mi @ 07:59 min/mi | 12.00 mi @ 08:44 min/mi | 42.98 mi | |||||||||
22 | 9 | 8/16/2016 0:00:00 | 8/17/2016 0:00:00 | 8/18/2016 0:00:00 | 8/19/2016 0:00:00 | 8/20/2016 0:00:00 | 8/21/2016 0:00:00 | 8/22/2016 0:00:00 | |||||||||
23 | 5.00 mi @ 08:34 min/mi | 1.00 mi @ 08:44 min/mi 1x1600 @ 8.8 mi/h [06:47 min/mi] 1x3200 @ 8.6 mi/h [07:01 min/mi] 2x800 @ 9.2 mi/h [06:32 min/mi] 1.00 mi @ 08:44 min/mi | 6.00 mi @ 08:44 min/mi | 10.00 mi @ 07:59 min/mi | Rest | 9.00 mi @ 07:59 min/mi | 19.00 mi @ 08:44 min/mi | 54.98 mi | |||||||||
24 | 8 | 8/23/2016 0:00:00 | 8/24/2016 0:00:00 | 8/25/2016 0:00:00 | 8/26/2016 0:00:00 | 8/27/2016 0:00:00 | 8/28/2016 0:00:00 | 8/29/2016 0:00:00 | |||||||||
25 | 5.00 mi @ 08:34 min/mi | 1.00 mi @ 08:44 min/mi 3x2x1200 @ 9.0 mi/h [06:41 min/mi] 1.00 mi @ 08:44 min/mi | 6.00 mi @ 08:44 min/mi | 5.00 mi @ 07:24 min/mi | Rest | 10.00 mi @ 07:59 min/mi | 20.00 mi @ 08:34 min/mi | 52.47 mi | |||||||||
26 | 7 | 8/30/2016 0:00:00 | 8/31/2016 0:00:00 | 9/1/2016 0:00:00 | 9/2/2016 0:00:00 | 9/3/2016 0:00:00 | 9/4/2016 0:00:00 | 9/5/2016 0:00:00 | |||||||||
27 | 5.00 mi @ 08:34 min/mi | 1.00 mi @ 08:44 min/mi 1x1000 @ 9.0 mi/h [06:38 min/mi] 1x2000 @ 8.8 mi/h [06:51 min/mi] 2x1x1000 @ 9.0 mi/h [06:38 min/mi] 1.00 mi @ 08:44 min/mi | 7.00 mi @ 08:44 min/mi | 10.00 mi @ 07:59 min/mi | Rest | 6.00 mi @ 07:59 min/mi | 12.00 mi @ 07:59 min/mi | 45.11 mi | |||||||||
28 | 6 | 9/6/2016 0:00:00 | 9/7/2016 0:00:00 | 9/8/2016 0:00:00 | 9/9/2016 0:00:00 | 9/10/2016 0:00:00 | 9/11/2016 0:00:00 | 9/12/2016 0:00:00 | |||||||||
29 | 5.00 mi @ 08:34 min/mi | 1.00 mi @ 08:44 min/mi 3x1600 @ 8.8 mi/h [06:47 min/mi] 1.00 mi @ 08:44 min/mi | 7.00 mi @ 08:44 min/mi | 5.00 mi @ 07:59 min/mi | Rest | 10.00 mi @ 07:59 min/mi | 20.00 mi @ 08:29 min/mi | 51.98 mi | |||||||||
30 | 5 | 9/13/2016 0:00:00 | 9/14/2016 0:00:00 | 9/15/2016 0:00:00 | 9/16/2016 0:00:00 | 9/17/2016 0:00:00 | 9/18/2016 0:00:00 | 9/19/2016 0:00:00 | |||||||||
31 | 5.00 mi @ 08:34 min/mi | 1.00 mi @ 08:44 min/mi 10x400 @ 9.5 mi/h [06:18 min/mi] 1.00 mi @ 08:44 min/mi | 7.00 mi @ 08:44 min/mi | 10.00 mi @ 07:59 min/mi | Rest | 6.00 mi @ 07:59 min/mi | 12.00 mi @ 07:59 min/mi | 44.49 mi | |||||||||
32 | 4 | 9/20/2016 0:00:00 | 9/21/2016 0:00:00 | 9/22/2016 0:00:00 | 9/23/2016 0:00:00 | 9/24/2016 0:00:00 | 9/25/2016 0:00:00 | 9/26/2016 0:00:00 | |||||||||
33 | 5.00 mi @ 08:34 min/mi | 1.00 mi @ 08:44 min/mi 3x2000 @ 8.8 mi/h [06:51 min/mi] 1.00 mi @ 08:44 min/mi | 7.00 mi @ 08:44 min/mi | 8.00 mi @ 07:59 min/mi | Rest | 10.00 mi @ 07:59 min/mi | 20.00 mi @ 08:14 min/mi | 55.73 mi | |||||||||
34 | 3 | 9/27/2016 0:00:00 | 9/28/2016 0:00:00 | 9/29/2016 0:00:00 | 9/30/2016 0:00:00 | 10/1/2016 0:00:00 | 10/2/2016 0:00:00 | 10/3/2016 0:00:00 | |||||||||
35 | 5.00 mi @ 08:34 min/mi | 1.00 mi @ 08:44 min/mi 6x800 @ 9.2 mi/h [06:32 min/mi] 1.00 mi @ 08:44 min/mi | 7.00 mi @ 08:44 min/mi | 5.00 mi @ 07:24 min/mi | Rest | 4.00 mi @ 07:59 min/mi | 12.00 mi @ 07:59 min/mi | 37.98 mi | |||||||||
36 | 2 | 10/4/2016 0:00:00 | 10/5/2016 0:00:00 | 10/6/2016 0:00:00 | 10/7/2016 0:00:00 | 10/8/2016 0:00:00 | 10/9/2016 0:00:00 | 10/10/2016 0:00:00 | |||||||||
37 | 5.00 mi @ 08:34 min/mi | 1.00 mi @ 08:44 min/mi 5x1000 @ 9.0 mi/h [06:38 min/mi] 1.00 mi @ 08:44 min/mi | 6.00 mi @ 08:44 min/mi | 2.00 mi @ 08:34 min/mi 3.00 mi @ 07:14 min/mi 1.00 mi @ 08:34 min/mi | Rest | 4.00 mi @ 08:44 min/mi | 8.00 mi @ 07:59 min/mi | 34.11 mi | |||||||||
38 | 1 | 10/11/2016 0:00:00 | 10/12/2016 0:00:00 | 10/13/2016 0:00:00 | 10/14/2016 0:00:00 | 10/15/2016 0:00:00 | 10/16/2016 0:00:00 | 10/17/2016 0:00:00 | |||||||||
39 | Rest | 1.00 mi @ 08:44 min/mi 6x400 @ 9.5 mi/h [06:18 min/mi] 1.00 mi @ 08:44 min/mi | Rest | 3.00 mi @ 07:59 min/mi | Rest | 2.00 mi @ 08:34 min/mi | Some Awesome Marathon! 26.20 mi @ 07:59 min/mi | 34.69 mi | |||||||||
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