ABCDEFGHIJ
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DATESUNDAYMONDAY (H)TUESDAY (E)WEDNESDAYTHURSDAYFRIDAYSATURDAY (E)TOTAL
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0.0
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10/12/20143.0rest2.03.03.0rest3.014.0
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<Name>0.0
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10/19/20143.0rest3.03.03.0rest3.015.0
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<Name>0.0
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10/26/20144.0rest3.04.03.0rest4.018.0
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<Name>0.0
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11/2/20145.0rest3.04.03.0rest4.019.0
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<Name>0.0
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11/9/20145.0rest3.04.03.0rest4.019.0
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<Name>0.0
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11/16/20146.0rest3.05.04.0rest4.022.0
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<Name>0.0
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11/23/20146.0rest3.05.04.0rest4.022.0
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<Name>0.0
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11/30/20147.0rest4.05.03.0rest4.023.0
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<Name>0.0
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12/7/20148.0rest4.06.04.0rest4.026.0
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<Name>0.0
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12/14/20149.0rest5.06.03.0rest5.028.0
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<Name>0.0*
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12/21/201410.0rest5.06.04.0rest5.030.0
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<Name>0.0*
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12/28/201411.0rest4.06.04.0rest6.031.0
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<Name>0.0*
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1/4/201412.0rest3.06.04.0rest6.031.0
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<Name>0.0*
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1/11/201413.0rest3.03.03.0rest6.028.0
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<Name>0.0*
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1/18/20146.0rest3.03.03.03.0REST18.0
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<Name>0.0
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1/24/201413.1restrestrestrest2.05.020.1
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<Name>0.0
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1/30/20146.03.0restrestrestrest3.012.0
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<Name>0.0
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6.03.0restrestrestrest3.012.0
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<Name>0.0
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6.03.0restrestrestrest3.012.0
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<Name>0.0
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6.03.0restrestrestrest3.012.0
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<Name>EASY0.0
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OPTIONAL
This is and optional day of training. I have listed some optional distance for those with time to do and extra day.
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PACE RUN
Pace runs: warm up one (1) mile + one (1) cool down = number to run at race pace steady. OR Intervals
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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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