Salisbury Marathon 2019 - Vanessa's Higher-Mileage Plan

	A	B	C	D	E	F	G	H	I
1	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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3	Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total Weekly Mileage
4	1 - Dec. 17-23	Rest	6	6	Rest	4	4	10	30
5	2 - Dec. 24-30	3	3	6 (2 tempo)	Rest	5	4	12	33
6	3 - Dec. 31-Jan. 6	Rest	7	6 (3 tempo)	Rest	6 (4x800m)	3	14	36
7	4 - Jan. 7-13	Rest	6	6 (2 tempo)	Rest	4 (2x1mi)	4	10	30
8	5 - Jan. 14-20	Rest	6	7 (3 tempo)	Rest	4 (4x800)	3	14	36
9	6 - Jan. 21-27	Rest	7	7 (3 tempo)	Rest	6.5 (3x1mi)	2.5	16	39
10	7 - Jan. 28-Feb. 3	Rest	8	7 (3 tempo)	Rest	6.5 (3x1mi)	2.5	18	42
11	8 - Feb. 4-10	Rest	7	6 (4 tempo)	Rest	6 (4x800)	3	14	36
12	9 - Feb. 11-17	Rest	7	5.5 (2 tempo)	Rest	6.5 (6x800)	5	18	42
13	10 - Feb. 18-24	5	8	9 (3 tempo)	Rest	8	Rest	16 - RRCA*	46
14	11 - Feb. 25-March 3	Rest	9	8 (3 tempo)	5	8 (8x800)	Rest	20	50
15	12 - March 4-10	Rest	8	6.5 (2 tempo)	2	9.5 (10x800*)	Rest	16	42
16	13 - March 11-17	Rest	10	7 (3 tempo)	Rest	8	5	20	50
17	14 - March 18-24	Rest	6	8	6	3	Rest	12 - TK*	35
18	15 - March 25-31	Rest	3.5	6 (2 tempo)	Rest	2.5	Rest	8	20
19	16 - April 1-6	Rest	3.5	3.5	Rest	Rest	RACE DAY - 26.2	REST!!	33.2
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22	* RRCA Race = 10 miles. Will have to find a time to run the other six.
23	* TK = Tim Kennard River Run. 10-mile race plus one-mile warm up and one-mile cool down.
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25	* 10x800 = Yasso 800s
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