ABCDEFGHIJ
1
DATESUNDAYMONDAY (H)TUESDAY (E)WEDNESDAYTHURSDAYFRIDAY
SATURDAY (E)
TOTAL
2
0.0
3
10/12/20143.0rest2.03.03.0rest3.014.0
4
<Name>0.0
5
10/19/20143.0rest3.03.03.0rest3.015.0
6
<Name>0.0
7
10/26/20144.0rest3.04.03.0rest4.018.0
8
<Name>0.0
9
11/2/20145.0rest3.04.03.0rest4.019.0
10
<Name>0.0
11
11/9/20145.0rest3.04.03.0rest4.019.0
12
<Name>0.0
13
11/16/20146.0rest3.05.04.0rest4.022.0
14
<Name>0.0
15
11/23/20146.0rest3.05.04.0rest4.022.0
16
<Name>0.0
17
11/30/20147.0rest4.05.03.0rest4.023.0
18
<Name>0.0
19
12/7/20148.0rest4.06.04.0rest4.026.0
20
<Name>0.0
21
12/14/20149.0rest5.06.03.0rest5.028.0
22
<Name>0.0*
23
12/21/201410.0rest5.06.04.0rest5.030.0
24
<Name>0.0*
25
12/28/201411.0rest4.06.04.0rest6.031.0
26
<Name>0.0*
27
1/4/201412.0rest3.06.04.0rest6.031.0
28
<Name>0.0*
29
1/11/201413.0rest3.03.03.0rest6.028.0
30
<Name>0.0*
31
1/18/20146.0rest3.03.03.03.0REST18.0
32
<Name>0.0
33
1/24/201413.1restrestrestrest2.05.020.1
34
<Name>0.0
35
1/30/20146.03.0restrestrestrest3.012.0
36
<Name>0.0
37
6.03.0restrestrestrest3.012.0
38
<Name>0.0
39
6.03.0restrestrestrest3.012.0
40
<Name>0.0
41
6.03.0restrestrestrest3.012.0
42
<Name>EASY0.0
43
44
OPTIONAL
This is and optional day of training. I have listed some optional distance for those with time to do and extra day.
45
PACE RUN
Pace runs: warm up one (1) mile + one (1) cool down = number to run at race pace steady. OR Intervals
46
RACE DAY
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REST
These days you can cross train or just rest from your long run on Sunday or Hard workout on Thursday.
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EASY
This means run or walk at a pace you can talk to someone running next to you.
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Note:
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Select all, copy & paste in a new tab to track your own progress. Enter <Your Name> on the green row, the formala in the Total column will calculate your total weekly run.
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