MCM 10k Training Schedule


1	Week	Date	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	TOTAL
2	1	06/30 - 07/06	Rest	3 miles @ 11:26	Rest	4 miles, inc. Warm; 2 miles @ 9:48; Cool	Rest	Rest	6 miles @ 11:26	13 miles
3	2	07/07 - 07/13	Rest	3 miles @ 11:26	Rest	4 miles, inc. Warm; 2 miles fartlek; Cool	Rest	Rest	6 miles @ 11:26	13 miles
4	3	07/14 - 07/20	Rest	3 miles @ 11:26	Rest	4 miles, inc. Warm; 2 miles @ 9:48; Cool	Rest	Rest	7 miles @ 11:26	14 miles
5	4	07/21 - 07/27	Rest	3 miles @ 11:26	Rest	3 miles @ 11:26	Rest	Crystal City Twilighter 5k	Rest	10 miles
6	5	07/28 - 08/03	Rest	3 miles @ 11:19	Rest	5 miles, inc. Warm; 3 miles @ 9:48; Cool	Rest	Rest	7 miles @ 11:19	15 miles
7	6	08/04 - 08/10	Rest	3 miles @ 11:19	Rest	4 miles, inc. Warm; 2 miles fartlek; Cool	Rest	Rest	8 miles @ 11:19	15 miles
8	7	08/11 - 08/17	Rest	3 miles @ 11:19	Rest	5 miles, inc. Warm; 3 miles @ 9:48; Cool	2 miles @ 11:19	Rest	8 miles @ 11:19	18 miles
9	8	08/18 - 08/24	Rest	3 miles @ 11:19	Rest	4 miles @ 11:19	Rest	Rest	4 miles @ 11:19	11 miles
10	9	08/25 - 08/31	Rest	3 miles @ 11:12	Rest	6 miles, inc. Warm; 4 miles @ 9:47; Cool	2 miles @ 11:12	Rest	9 miles @ 11:12	20 miles
11	10	09/01 - 09/07	Rest	3 miles @ 11:12	Rest	5 miles, inc. Warm; 5x800m @ 4:18 w/400m jogs; Cool	2 miles @ 11:12	Arlington 9/11 Memorial 5k	Rest	13.1 miles
12	11	09/08 - 09/14	Rest	3 miles @ 11:12	Rest	6 miles, inc. Warm; 4 miles @ 9:47; Cool	2 miles @ 11:12	Rest	10 miles @ 11:12	21 miles
13	12	09/15 - 09/21	Rest	5 miles @ 11:12	Rest	5 miles @ 11:12	Rest	Rest	5 miles @ 11:12	15 miles
14	13	09/22 - 09/28	Rest	3 miles @ 11:05	Rest	7 miles, inc. Warm; 5 miles @ 9:47; Cool	2 miles @ 11:05	Rest	10 miles @ 11:05	22 miles
15	14	09/29 - 10/05	Rest	3 miles @ 11:05	Rest	6 miles, inc. Warm; 6x800m @ 4:16 w/400m jogs; Cool	2 miles @ 11:05	Rest	11 miles @ 11:05	22 miles
16	15	10/06 - 10/12	Rest	3 miles @ 11:05	Rest	6 miles, inc. Warm; 4 miles @ 9:47; Cool	2 miles @ 11:05	Rest	11 miles @ 11:05	23 miles
17	16	10/13 - 10/19	Rest	3 miles @ 11:05	Rest	5 miles, inc. Warm; 3 miles @ 9:31; Cool	3 miles @ 11:05	Rest	6 miles @ 11:05	16 miles
18		10/20 - 10/26	Rest	3 miles @ 11:05	Rest	4 miles, inc. Warm; 2 miles @ 9:31; Cool	Rest	3 miles @ 11:00	Rest	MARINE CORPS MARATHON 10k
19