A | B | C | D | E | H | I | J | K | L | M | N | O | P | Q | R | S | T | U | V | |
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1 | DATE | DAY | WORKOUT | STRENGTH TRAINING / STRETCHING | WEEKLY TOTALS | |||||||||||||||
2 | 8/10/2019 | Saturday | Group Run - 2 miles run/walk, stretching plus orientation | |||||||||||||||||
3 | BASE BUILDING PHASE | |||||||||||||||||||
4 | 8/11/2019 | Sunday | Rest Day | |||||||||||||||||
5 | 8/12/2019 | Monday | 25 minutes run/walk, 2 X 60 yard accels | Push-ups, bridges, clam shells, hip flexors | ||||||||||||||||
6 | 8/13/2019 | Tuesday | 30 minutes of cross training (ct) hiking, biking, swimming, weights | |||||||||||||||||
7 | 8/14/2019 | Wednesday | 25 minutes run/walk | Push-ups, side planks, clamshells, calves | ||||||||||||||||
8 | 8/15/2019 | Thursday | Rest Day | |||||||||||||||||
9 | 8/16/2019 | Friday | 25 minutes run/walk (R/W), 2 X 60 yard accels | Push-ups, leg lifts, clam shells, quads, hamstrings | ||||||||||||||||
10 | 8/17/2019 | Saturday | Group Run 2 miles r/w | 75 minutes r/w, 2 miles r/w | ||||||||||||||||
11 | BASE BUILDING PHASE | |||||||||||||||||||
12 | 8/18/2019 | Sunday | Rest Day | |||||||||||||||||
13 | 8/19/2019 | Monday | 30 minutes run/walk, 2 X 60 yard accels | Push-ups, bridges, clam shells, hip flexors | ||||||||||||||||
14 | 8/20/2019 | Tuesday | 35 minutes of cross training (ct) | |||||||||||||||||
15 | 8/21/2019 | Wednesday | 30 minutes run/walk | Push-ups, side planks, clamshells, calves | ||||||||||||||||
16 | 8/22/2019 | Thursday | Rest Day | |||||||||||||||||
17 | 8/23/2019 | Friday | 20 minutes run/walk, 2 X 60 yard accels | Push-ups, leg lifts, clam shells, quads, hamstrings | ||||||||||||||||
18 | 8/24/2019 | Saturday | Group Run - 2.5 miles r/w | 80 minutes. r/w, 2.5 miles r/w | ||||||||||||||||
19 | BASE BUILDING PHASE | |||||||||||||||||||
20 | 8/25/2019 | Sunday | Rest Day | |||||||||||||||||
21 | 8/26/2019 | Monday | 30 minutes run/walk, 2 X 60 yard accels | Push-ups, bridges, clam shells, hip flexors | ||||||||||||||||
22 | 8/27/2019 | Tuesday | 40 minutes of cross training | |||||||||||||||||
23 | 8/28/2019 | Wednesday | 30 minutes run/walk | Push-ups, side planks, clamshells, calves | ||||||||||||||||
24 | 8/29/2019 | Thursday | Rest Day | |||||||||||||||||
25 | 8/30/2019 | Friday | 30 minutes run/walk, 2 X 60 yard accels | Push-ups, leg lifts, clam shells, quads, hamstrings | ||||||||||||||||
26 | 8/31/2019 | Saturday | Group Run - 3 miles r/w | 90 minutes r/w, 3 miles r/w | ||||||||||||||||
27 | BASE BUILDING PHASE | |||||||||||||||||||
28 | 9/1/2019 | Sunday | Rest Day | |||||||||||||||||
29 | 9/2/2019 | Monday | 30 minutes run/walk (r/w), 2 X 60 yard accels | Push-ups, bridges, clam shells, hip flexors | ||||||||||||||||
30 | 9/3/2019 | Tuesday | 30 minutes of cross training | |||||||||||||||||
31 | 9/4/2019 | Wednesday | 30 minute RUN | Push-ups, side planks, clamshells, calves | ||||||||||||||||
32 | 9/5/2019 | Thursday | Rest Day | |||||||||||||||||
33 | 9/6/2019 | Friday | 30 minutes run/walk 2 X 60 yard accels | Push-ups, leg lifts, clam shells, quads, hamstrings | ||||||||||||||||
34 | 9/7/2019 | Saturday | Group Run - 3 miles | 90 minutes r/w, 3 miles r/w | ||||||||||||||||
35 | BASE BUILDING PHASE | |||||||||||||||||||
36 | 9/8/2019 | Sunday | Rest Day | |||||||||||||||||
37 | 9/9/2019 | Monday | 2 miles RUN, 4 X 60 meter accels | Push-ups, bridges, clam shells, hip flexors | ||||||||||||||||
38 | 9/10/2019 | Tuesday | 35 minutes of cross training (ct) | |||||||||||||||||
39 | 9/11/2019 | Wednesday | 3 miles RUN, | Push-ups, side planks, clamshells, calves | ||||||||||||||||
40 | 9/12/2019 | Thursday | Rest Day | |||||||||||||||||
41 | 9/13/2019 | Friday | 30 minute RUN, 4 X 60 meter accels | Push-ups, leg lifts, clam shells, quads, hamstrings | ||||||||||||||||
42 | 9/14/2019 | Saturday | Group Run - 4 miles r/w, plus 4 X 60 meter accels | 30 minutes r/w, 9 miles r/w | ||||||||||||||||
43 | BASE BUILDING PHASE | |||||||||||||||||||
44 | 9/15/2019 | Sunday | Rest Day | |||||||||||||||||
45 | 9/16/2019 | Monday | 3 mile run, 4 X 60 meter accels | Push-ups, bridges, clam shells, hip flexors | ||||||||||||||||
46 | 9/17/2019 | Tuesday | 40 minutes of cross training (ct) | |||||||||||||||||
47 | 9/18/2019 | Wednesday | 3 miles run (2nd mile at goal race pace) | Push-ups, side planks, clamshells, calves | ||||||||||||||||
48 | 9/19/2019 | Thursday | Rest Day | |||||||||||||||||
49 | 9/20/2019 | Friday | 15 minutes easy, plus 4 X 60 meter accels | Push-ups, leg lifts, clam shells, quads, hamstrings | ||||||||||||||||
50 | 9/21/2019 | Saturday | Group Run - 4 miles RUN | 15 minutes r/w, 10 miles r/w | ||||||||||||||||
51 | BASE BUILDING PHASE | |||||||||||||||||||
52 | 9/22/2019 | Sunday | Rest Day | |||||||||||||||||
53 | 9/23/2019 | Monday | 3 mile RUN, 4 X 60 meter accels | Push-ups, bridges, clam shells, hip flexors | ||||||||||||||||
54 | 9/24/2019 | Tuesday | 30 minutes of cross training | |||||||||||||||||
55 | 9/25/2019 | Wednesday | 3 miles RUN, 4 X 60 m | Push-ups, side planks, clamshells, calves | ||||||||||||||||
56 | 9/26/2019 | Thursday | Rest Day | |||||||||||||||||
57 | 9/27/2019 | Friday | 20 minutes easy, 4 X 60 meter accels | Push-ups, leg lifts, clam shells, quads, hamstrings | ||||||||||||||||
58 | 9/28/2019 | Saturday | Group Run - 5.miles run/walk, 4 X 60 meter accels | 20 minutes r/w, 11 miles r/w | ||||||||||||||||
59 | BASE BUILDING PHASE | |||||||||||||||||||
60 | 9/29/2019 | Sunday | Rest Day | |||||||||||||||||
61 | 9/30/2019 | Monday | 2 mile easy, 3 X 100 meter power runs (85%), 1 mile easy, 4 X 60 meter accels | Push-ups, bridges, clam shells, hip flexors | ||||||||||||||||
62 | 10/1/2019 | Tuesday | 40 minutes of cross training | |||||||||||||||||
63 | 10/2/2019 | Wednesday | 3 miles | Push-ups, side planks, clamshells, calves | ||||||||||||||||
64 | 10/3/2019 | Thursday | Rest Day | |||||||||||||||||
65 | 10/4/2019 | Friday | 30 minute RUN easy, plus 4 X 60 meter accels | Push-ups, leg lifts, clam shells, quads, hamstrings | ||||||||||||||||
66 | 10/5/2019 | Saturday | Group Run - 5 miles, 4 X 60 meter accels | 30 minutes run, 11 miles r/w | ||||||||||||||||
67 | PRIME BUILDING PHASE | |||||||||||||||||||
68 | 10/6/2019 | Sunday | Rest Day | |||||||||||||||||
69 | 10/7/2019 | Monday | 4 mile RUN, plus 4 X 60 meter accels | Push-ups, bridges, clam shells, hip flexors | ||||||||||||||||
70 | 10/8/2019 | Tuesday | 40 minutes of cross training | |||||||||||||||||
71 | 10/9/2019 | Wednesday | 4 mile RUN | Push-ups, side planks, clamshells, calves | ||||||||||||||||
72 | 10/10/2019 | Thursday | Rest Day | |||||||||||||||||
73 | 10/11/2019 | Friday | 20 minutes easy, plus 4 X 60 meter accels | Push-ups, leg lifts, clam shells, quads, hamstrings | ||||||||||||||||
74 | 10/12/2019 | Saturday | Group Run - 6 mile RUN, 4 X 60 meter accels | 20 minutes run, 14 miles run | ||||||||||||||||
75 | PRIME BUILDING PHASE | |||||||||||||||||||
76 | 10/13/2019 | Sunday | Rest Day | |||||||||||||||||
77 | 10/14/2019 | Monday | 4 mile RUN, plus 4 X 60 meter accels | Push-ups, bridges, clam shells, hip flexors | ||||||||||||||||
78 | 10/15/2019 | Tuesday | 45 minutes of cross training | |||||||||||||||||
79 | 10/16/2019 | Wednesday | 5 mile RUN | Push-ups, side planks, clamshells, calves | ||||||||||||||||
80 | 10/17/2019 | Thursday | Rest Day | |||||||||||||||||
81 | 10/18/2019 | Friday | 30 minutes easy, plus 4 X 60 meter accels | Push-ups, leg lifts, clam shells, quads, hamstrings | ||||||||||||||||
82 | 10/19/2019 | Saturday | Group Run - 5.5 miles, 4 X 60 meter accels | 30 minutes run, 15 miles run | ||||||||||||||||
83 | MAINTENANCE PHASE | |||||||||||||||||||
84 | 10/20/2019 | Sunday | Rest Day | |||||||||||||||||
85 | 10/21/2019 | Monday | 2 miles easy, 4 X 100 meter power runs (85%), 2 miles easy, 4 X 60m accels | Push-ups, bridges, clam shells, hip flexors | ||||||||||||||||
86 | 10/22/2019 | Tuesday | 40 minutes of cross training | |||||||||||||||||
87 | 10/23/2019 | Wednesday | 5 miles | Push-ups, side planks, clamshells, calves | ||||||||||||||||
88 | 10/24/2019 | Thursday | Rest Day | |||||||||||||||||
89 | 10/25/2019 | Friday | 20 minutes easy, plus 4 X 60 meter accels | Push-ups, leg lifts, clam shells, quads, hamstrings | ||||||||||||||||
90 | 10/26/2019 | Saturday | Group Run - 4 mile RUN plus 4 X 60 meter accels (adjusted) | 20 minutes run, 14 miles run | ||||||||||||||||
91 | TAPER AND RACE PREP | |||||||||||||||||||
92 | 10/27/2019 | Sunday | Rest Day | |||||||||||||||||
93 | 10/28/2019 | Monday | 2 miles easy, 4 X 100 meter power runs (85%) | Push-ups, bridges, clam shells, hip flexors | ||||||||||||||||
94 | 10/29/2019 | Tuesday | 45 minutes of cross training | |||||||||||||||||
95 | 10/30/2019 | Wednesday | 3 mile run (2nd mile at goal race pace) | Push-ups, side planks, clamshells, calves | ||||||||||||||||
96 | 10/31/2019 | Thursday | 30 minutes easy, plus 4 X 60 meter accels | |||||||||||||||||
97 | 11/1/2019 | Friday | Rest Day | Push-ups, leg lifts, clam shells, quads, hamstrings | ||||||||||||||||
98 | 11/2/2019 | Saturday | 20 minutes easy, plus 4 X 60 meter accels | 50 minutes run, 5 miles run | ||||||||||||||||
99 | 11/3/2019 | Sunday | RACE DAY | |||||||||||||||||
100 | PROGRAM TOTAL: 550 MINUTES, 99.5 MILES |