(Sample) Personalized 18-Week Running Training Schedule - AscendRunning.com

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	O	P	Q
1			Sample Training Schedule				1oopkmVPg-PGZ5677nt14prQHRnf3elX2pX6mSGdBQd8	16pdLHp6dis7NyQowuzq3LojBxsnOKdkA7j4gmmXWHwE
2			Name:	YOUR NAME			other sheet^	this sheet^
3			Instructions		Strength Training Routines	AscendRunning.com
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5		Week #	Week Focus	Long Run Distance	Total Week Mileage	Total Week Time (hours)		Week #	Week Focus	Long Run Distance	Total Week Mileage	Total Week Time (hours)
6			SCHEDULE OVERVIEW DESIGNED JUST FOR YOU AND YOUR GOALS					10	tempo	19.02	47.05	6.92
7			SEE SAMPLE WEEK IN TAB BELOW					11	tempo	20.02	48.23	7.10
8								12	tempo	21.02	49.43	7.27
9		4	build	13.01	36.84	5.42		13	Race Pace	22.03	50.67	7.46
10		5	sprint - hill	14.01	38.69	5.69		14	Race Pace	22.03	51.94	7.64
11		6	sprint - hill	15.01	40.62	5.98		15	Race Pace	22.03	53.23	7.83
12		7	sprint - flat	16.01	42.65	6.28		16	taper / Race Pace	14.54	39.93	5.87
13		8	sprint - flat	17.01	44.78	6.59		17	taper	7.27	26.62	3.92
14		9	tempo	18.02	45.90	6.75		18	taper	1.53	13.31	1.96
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17	Calculated Zones:			This is calculated based on information you provide me in a short survey							Lactate Threshold Zone (LT)
18								VDOT = 43.5		LT Pace:	7:40 mile	4:46 km	LT HR:	158 - 166
19		Zone / Distance	Recovery	Easy Aerobic Zone			Mod Aero	Hi Aero	Marathon	1/2 Mar	15k	12k	10k	8k	5k	3k	1 Mile
20		Train / Race HR	117	126	131	135	140	146	151	157	161	163	165	167	172	178	180
21		Pace / Mile	10:31	9:47	9:23	9:08	8:50	8:31	8:13	7:53	7:43	7:37	7:32	7:26	7:14	6:59	6:36
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