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WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
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7/13/2015RestX30-40 Min. easy plus 5 x strideX60 Min. hilly runX30-40 Min. easy plus 5 x strideXRestX30-40 Min. easy plus 5 x strideX11-12 mileX
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7/20/2015RestX30-40 Min. easy plus 5 x strideX3 x 6:00 @ AT w/ 3:00 Rec.X30-40 Min. easy plus 5 x strideXRestX30-40 Min. easy plus 5 x strideXMS: 10M + 2M @ GMRPX
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7/27/2015RestX30-40 Min. easy plus 5 x strideX4 x 7:00 @ AT w/ 2:30 Rec.X30-40 Min. easy plus 5 x strideXRestX30-40 Min. easy plus 5 x strideX13-14 milesX
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8/3/2015RestX30-40 Min. easy plus 5 x strideX4 x 8:00 @ AT w/ 2:00 Rec.X30-40 Min. easy plus 5 x strideXRestX30-40 Min. easy plus 5 x strideXMS: 10M + 4M @ GMRPX
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8/10/2015RestX30-40 Min. easy plus 5 x strideX45 Min. easyX30-40 Min. easy plus 5 x strideX4 miles @ GMRPX30-40 Min. easy plus 5 x strideX15-16 milesX
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8/17/2015RestX30-40 Min. easy plus 5 x strideX4 x 9:00 @ AT w/ 2:00 Rec.X30-40 Min. easy plus 5 x strideX5 miles @ GMRPX30-40 Min. easy plus 5 x strideX17-18milesX
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8/24/2015RestX30-40 Min. easy plus 5 x strideX45 Min. easyX30-40 Min. easy plus 5 x strideX45 Min. easyX30-40 Min. easy plus 5 x strideX13-14 milesX
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8/31/2015RestX30-40 Min. easy plus 5 x strideX4 x 9:00 @ AT w/ 2:00 Rec.X30-40 Min. easy plus 5 x strideX6 miles @ GMRPX30-40 Min. easy plus 5 x strideX18-19milesX
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9/7/2015RestX30-40 Min. easy plus 5 x strideX2 x 10:00 @ AT w/ 2:00 Rec.X30-40 Min. easy plus 5 x strideX6 miles @ GMRPX30-40 Min. easy plus 5 x strideX20-21 milesX
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9/14/2015RestX30-40 Min. easy plus 5 x strideX45 Min. easyX30-40 Min. easy plus 5 x strideX45 Min. easyX30-40 Min. easy plus 5 x strideXMS: 10M + 6M @ GMRPX
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9/21/2015Optional Cross Training DayX40 Min. easy plus 5 x strideX2 x 2 Miles with 1⁄4 mile recoveryX40 Min. easy plus 5 x strideX8 miles @ GMRPX40 Min. easy plus 5 x strideX21-22 milesX
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9/28/2015Optional Cross Training DayX40 Min. easy plus 5 x strideX70 Min. easyX4 x 1 Mile with 1⁄4 mile recoveryX60 Min. easyX40 Min. easy plus 5 x strideXMS: 8M + 8M @ GMRPX
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10/5/2015RestX40 Min. easy plus 5 x strideX3 x 2 Miles with 1⁄4 mile recoveryX40 Min. easy plus 5 x strideXOptional Cross Training DayX40 Min. easy plus 5 x strideX21-22 milesX
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10/12/2015RestX30-40 Min. easy plus 5 x strideX6 miles @ GMRPX30-40 Min. easy plus 5 x strideXRestX30-40 Min. easy plus 5 x strideXMS: 8M + 6-8M @ GMRPX
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10/19/2015RestX30-40 Min. easy plus 5 x strideX5 miles @ GMRPX30-40 Min. easy plus 5 x strideXRestX30-40 Min. easy plus 5 x strideX10-12 milesX
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10/26/2015RestX40 Min. easy plus 5 x strideX3 miles @ GMRPX30-40 Min. easy plus 5 x strideXRestX20-30 Min. easy plus 5 x strideXMARATHONX
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Easy Run: Low intensity, conversational pace
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Goal Marathon Race Pace (GMRP): The pace you are aiming to sustain for the 2015 TCS NYC Marathon.
These workouts start with a 10 min. warm up and end with a 10 min. cool down.
• These runs will start out as intervals/repeats with 2 minutes of walking/easy running recovery between repeats and as the weeks progress will form into sustained runs without recovery breaks.
• A warm up is an easy run for 10 minutes followed by a few light stretches and a few strides.
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Marathon Simulation Run (MS): First half segment of run is performed at 50-60 sec/mile slower than GMRP or easy pace. Second half segment is performed at Goal Marathon Race Pace.
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Long Runs (Sundays): These runs are performed at 50-60 seconds slower per mile than GMRP.
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Anaerobic threshold repeats (AT): These repeats (essentially 1M-2KM in distance) should be performed at approximately 10km race pace. 20-40 minutes of AT work on Wednesdays. These workouts start with a 15 min. warm up and end with a 15 min. cool down • The recovery interval between the repeats is set at 2 minutes. The recovery interval should consist of walking or easy running before performing the next repeat. A repeat is the amount of time that is performed at AT.
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Strides: Gentle sprints. Smooth, relaxed and easy running accelerations lasting about 10-15 seconds or 60-80 yards/meters. Reach a speed of about 80% of max. Rest about 1-2 minutes between strides.