Salisbury Marathon 2019 - Vanessa's Higher-Mileage Plan
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Note: I wrote this plan for myself and I am sharing it in case anyone is similar to me as a runner and is interested. Do not use this plan if you have not been regularly running 30-plus mile weeks.
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WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
Total Weekly Mileage
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1 - Dec. 17-23Rest66Rest441030
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2 - Dec. 24-30336 (2 tempo)Rest541233
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3 - Dec. 31-Jan. 6
Rest76 (3 tempo)Rest6 (4x800m)31436
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4 - Jan. 7-13Rest66 (2 tempo)Rest4 (2x1mi)41030
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5 - Jan. 14-20Rest67 (3 tempo)Rest4 (4x800)31436
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6 - Jan. 21-27Rest77 (3 tempo)Rest6.5 (3x1mi)2.51639
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7 - Jan. 28-Feb. 3
Rest87 (3 tempo)Rest6.5 (3x1mi)2.51842
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8 - Feb. 4-10 Rest76 (4 tempo)Rest6 (4x800)31436
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9 - Feb. 11-17Rest75.5 (2 tempo)Rest6.5 (6x800)51842
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10 - Feb. 18-24Rest89 (3 tempo)Rest8Rest16 - RRCA*46
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11 - Feb. 25-March 3
Rest98 (3 tempo)58 (8x800)Rest2050
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12 - March 4-10
Rest86.5 (2 tempo)29.5 (10x800*)Rest1642
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13 - March 11-17
Rest107 (3 tempo)Rest852050
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14 - March 18-24
Rest6863Rest12 - TK*35
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15 - March 25-31
Rest3.56 (2 tempo)Rest2.5Rest820
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16 - April 1-6Rest3.53.5RestRestRACE DAY - 26.2REST!!33.2
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* RRCA Race = 10 miles. Will have to find a time to run the other six.
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* TK = Tim Kennard River Run. 10-mile race plus one-mile warm up and one-mile cool down.
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* 10x800 = Yasso 800s
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