Schedule 10K 2019
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DATEDAYWORKOUTSTRENGTH TRAINING / STRETCHINGWEEKLY TOTALS
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8/10/2019SaturdayGroup Run - 2 miles run/walk, stretching plus orientation
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BASE BUILDING PHASE
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8/11/2019SundayRest Day
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8/12/2019Monday25 minutes run/walk, 2 X 60 yard accelsPush-ups, bridges, clam shells, hip flexors
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8/13/2019Tuesday30 minutes of cross training (ct) hiking, biking, swimming, weights
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8/14/2019
Wednesday
25 minutes run/walkPush-ups, side planks, clamshells, calves
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8/15/2019ThursdayRest Day
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8/16/2019Friday25 minutes run/walk (R/W), 2 X 60 yard accels
Push-ups, leg lifts, clam shells, quads, hamstrings
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8/17/2019SaturdayGroup Run 2 miles r/w
75 minutes r/w, 2 miles r/w
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BASE BUILDING PHASE
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8/18/2019SundayRest Day
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8/19/2019Monday30 minutes run/walk, 2 X 60 yard accelsPush-ups, bridges, clam shells, hip flexors
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8/20/2019Tuesday35 minutes of cross training (ct)
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8/21/2019
Wednesday
30 minutes run/walkPush-ups, side planks, clamshells, calves
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8/22/2019ThursdayRest Day
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8/23/2019Friday20 minutes run/walk, 2 X 60 yard accels
Push-ups, leg lifts, clam shells, quads, hamstrings
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8/24/2019SaturdayGroup Run - 2.5 miles r/w
80 minutes. r/w, 2.5 miles r/w
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BASE BUILDING PHASE
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8/25/2019SundayRest Day
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8/26/2019Monday30 minutes run/walk, 2 X 60 yard accelsPush-ups, bridges, clam shells, hip flexors
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8/27/2019Tuesday40 minutes of cross training
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8/28/2019
Wednesday
30 minutes run/walkPush-ups, side planks, clamshells, calves
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8/29/2019ThursdayRest Day
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8/30/2019Friday30 minutes run/walk, 2 X 60 yard accels
Push-ups, leg lifts, clam shells, quads, hamstrings
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8/31/2019SaturdayGroup Run - 3 miles r/w
90 minutes r/w, 3 miles r/w
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BASE BUILDING PHASE
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9/1/2019SundayRest Day
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9/2/2019Monday30 minutes run/walk (r/w), 2 X 60 yard accelsPush-ups, bridges, clam shells, hip flexors
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9/3/2019Tuesday30 minutes of cross training
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9/4/2019
Wednesday
30 minute RUNPush-ups, side planks, clamshells, calves
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9/5/2019ThursdayRest Day
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9/6/2019Friday30 minutes run/walk 2 X 60 yard accels
Push-ups, leg lifts, clam shells, quads, hamstrings
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9/7/2019SaturdayGroup Run - 3 miles
90 minutes r/w, 3 miles r/w
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BASE BUILDING PHASE
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9/8/2019SundayRest Day
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9/9/2019Monday2 miles RUN, 4 X 60 meter accelsPush-ups, bridges, clam shells, hip flexors
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9/10/2019Tuesday35 minutes of cross training (ct)
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9/11/2019
Wednesday
3 miles RUN, Push-ups, side planks, clamshells, calves
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9/12/2019ThursdayRest Day
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9/13/2019Friday30 minute RUN, 4 X 60 meter accels
Push-ups, leg lifts, clam shells, quads, hamstrings
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9/14/2019SaturdayGroup Run - 4 miles r/w, plus 4 X 60 meter accels
30 minutes r/w, 9 miles r/w
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BASE BUILDING PHASE
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9/15/2019SundayRest Day
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9/16/2019Monday3 mile run, 4 X 60 meter accelsPush-ups, bridges, clam shells, hip flexors
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9/17/2019Tuesday40 minutes of cross training (ct)
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9/18/2019
Wednesday
3 miles run (2nd mile at goal race pace)Push-ups, side planks, clamshells, calves
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9/19/2019ThursdayRest Day
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9/20/2019Friday15 minutes easy, plus 4 X 60 meter accels
Push-ups, leg lifts, clam shells, quads, hamstrings
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9/21/2019SaturdayGroup Run - 4 miles RUN
15 minutes r/w, 10 miles r/w
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BASE BUILDING PHASE
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9/22/2019SundayRest Day
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9/23/2019Monday3 mile RUN, 4 X 60 meter accelsPush-ups, bridges, clam shells, hip flexors
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9/24/2019Tuesday30 minutes of cross training
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9/25/2019
Wednesday
3 miles RUN, 4 X 60 mPush-ups, side planks, clamshells, calves
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9/26/2019ThursdayRest Day
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9/27/2019Friday20 minutes easy, 4 X 60 meter accels
Push-ups, leg lifts, clam shells, quads, hamstrings
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9/28/2019SaturdayGroup Run - 5.miles run/walk, 4 X 60 meter accels
20 minutes r/w, 11 miles r/w
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BASE BUILDING PHASE
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9/29/2019SundayRest Day
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9/30/2019Monday
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
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10/1/2019Tuesday40 minutes of cross training
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10/2/2019
Wednesday
3 milesPush-ups, side planks, clamshells, calves
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10/3/2019ThursdayRest Day
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10/4/2019Friday30 minute RUN easy, plus 4 X 60 meter accels
Push-ups, leg lifts, clam shells, quads, hamstrings
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10/5/2019SaturdayGroup Run - 5 miles, 4 X 60 meter accels
30 minutes run, 11 miles r/w
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PRIME BUILDING PHASE
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10/6/2019SundayRest Day
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10/7/2019Monday4 mile RUN, plus 4 X 60 meter accelsPush-ups, bridges, clam shells, hip flexors
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10/8/2019Tuesday40 minutes of cross training
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10/9/2019
Wednesday
4 mile RUNPush-ups, side planks, clamshells, calves
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10/10/2019ThursdayRest Day
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10/11/2019Friday20 minutes easy, plus 4 X 60 meter accels
Push-ups, leg lifts, clam shells, quads, hamstrings
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10/12/2019SaturdayGroup Run - 6 mile RUN, 4 X 60 meter accels
20 minutes run, 14 miles run
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PRIME BUILDING PHASE
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10/13/2019SundayRest Day
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10/14/2019Monday4 mile RUN, plus 4 X 60 meter accelsPush-ups, bridges, clam shells, hip flexors
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10/15/2019Tuesday45 minutes of cross training
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10/16/2019
Wednesday
5 mile RUNPush-ups, side planks, clamshells, calves
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10/17/2019ThursdayRest Day
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10/18/2019Friday30 minutes easy, plus 4 X 60 meter accels
Push-ups, leg lifts, clam shells, quads, hamstrings
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10/19/2019SaturdayGroup Run - 5.5 miles, 4 X 60 meter accels
30 minutes run, 15 miles run
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MAINTENANCE PHASE
84
10/20/2019SundayRest Day
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10/21/2019Monday
2 miles easy, 4 X 100 meter power runs (85%), 2 miles easy, 4 X 60m accels
Push-ups, bridges, clam shells, hip flexors
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10/22/2019Tuesday40 minutes of cross training
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10/23/2019
Wednesday
5 miles Push-ups, side planks, clamshells, calves
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10/24/2019ThursdayRest Day
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10/25/2019Friday20 minutes easy, plus 4 X 60 meter accels
Push-ups, leg lifts, clam shells, quads, hamstrings
90
10/26/2019Saturday
Group Run - 5 mile RUN (miles 3 and 4 at goal race pace), plus 4 X 60 meter accels
20 minutes run, 14 miles run
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TAPER AND RACE PREP
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10/27/2019SundayRest Day
93
10/28/2019Monday2 miles easy, 4 X 100 meter power runs (85%)Push-ups, bridges, clam shells, hip flexors
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10/29/2019Tuesday45 minutes of cross training
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10/30/2019
Wednesday
3 mile run (2nd mile at goal race pace)Push-ups, side planks, clamshells, calves
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10/31/2019Thursday30 minutes easy, plus 4 X 60 meter accels
97
11/1/2019FridayRest Day
Push-ups, leg lifts, clam shells, quads, hamstrings
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11/2/2019Saturday20 minutes easy, plus 4 X 60 meter accels
50 minutes run, 5 miles run
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11/3/2019SundayRACE DAY
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PROGRAM TOTAL: 550 MINUTES, 99.5 MILES
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