A | B | C | D | E | F | G | H | I | J | K | L | M | N | O | |
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1 | Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |||||||
2 | 7/13/2015 | Rest | X | 30-40 Min. easy plus 5 x stride | X | 60 Min. hilly run | X | 30-40 Min. easy plus 5 x stride | X | Rest | X | 30-40 Min. easy plus 5 x stride | X | 11-12 mile | X |
3 | 7/20/2015 | Rest | X | 30-40 Min. easy plus 5 x stride | X | 3 x 6:00 @ AT w/ 3:00 Rec. | X | 30-40 Min. easy plus 5 x stride | X | Rest | X | 30-40 Min. easy plus 5 x stride | X | MS: 10M + 2M @ GMRP | X |
4 | 7/27/2015 | Rest | X | 30-40 Min. easy plus 5 x stride | X | 4 x 7:00 @ AT w/ 2:30 Rec. | X | 30-40 Min. easy plus 5 x stride | X | Rest | X | 30-40 Min. easy plus 5 x stride | X | 13-14 miles | X |
5 | 8/3/2015 | Rest | X | 30-40 Min. easy plus 5 x stride | X | 4 x 8:00 @ AT w/ 2:00 Rec. | X | 30-40 Min. easy plus 5 x stride | X | Rest | X | 30-40 Min. easy plus 5 x stride | X | MS: 10M + 4M @ GMRP | X |
6 | 8/10/2015 | Rest | X | 30-40 Min. easy plus 5 x stride | X | 45 Min. easy | X | 30-40 Min. easy plus 5 x stride | X | 4 miles @ GMRP | X | 30-40 Min. easy plus 5 x stride | X | 15-16 miles | X |
7 | 8/17/2015 | Rest | X | 30-40 Min. easy plus 5 x stride | X | 4 x 9:00 @ AT w/ 2:00 Rec. | X | 30-40 Min. easy plus 5 x stride | X | 5 miles @ GMRP | X | 30-40 Min. easy plus 5 x stride | X | 17-18miles | X |
8 | 8/24/2015 | Rest | X | 30-40 Min. easy plus 5 x stride | X | 45 Min. easy | X | 30-40 Min. easy plus 5 x stride | X | 45 Min. easy | X | 30-40 Min. easy plus 5 x stride | X | 13-14 miles | X |
9 | 8/31/2015 | Rest | X | 30-40 Min. easy plus 5 x stride | X | 4 x 9:00 @ AT w/ 2:00 Rec. | X | 30-40 Min. easy plus 5 x stride | X | 6 miles @ GMRP | X | 30-40 Min. easy plus 5 x stride | X | 18-19miles | X |
10 | 9/7/2015 | Rest | X | 30-40 Min. easy plus 5 x stride | X | 2 x 10:00 @ AT w/ 2:00 Rec. | X | 30-40 Min. easy plus 5 x stride | X | 6 miles @ GMRP | X | 30-40 Min. easy plus 5 x stride | X | 20-21 miles | X |
11 | 9/14/2015 | Rest | X | 30-40 Min. easy plus 5 x stride | X | 45 Min. easy | X | 30-40 Min. easy plus 5 x stride | X | 45 Min. easy | X | 30-40 Min. easy plus 5 x stride | X | MS: 10M + 6M @ GMRP | X |
12 | 9/21/2015 | Optional Cross Training Day | X | 40 Min. easy plus 5 x stride | X | 2 x 2 Miles with 1⁄4 mile recovery | X | 40 Min. easy plus 5 x stride | X | 8 miles @ GMRP | X | 40 Min. easy plus 5 x stride | X | 21-22 miles | X |
13 | 9/28/2015 | Optional Cross Training Day | X | 40 Min. easy plus 5 x stride | X | 70 Min. easy | X | 4 x 1 Mile with 1⁄4 mile recovery | X | 60 Min. easy | X | 40 Min. easy plus 5 x stride | X | MS: 8M + 8M @ GMRP | X |
14 | 10/5/2015 | Rest | X | 40 Min. easy plus 5 x stride | X | 3 x 2 Miles with 1⁄4 mile recovery | X | 40 Min. easy plus 5 x stride | X | Optional Cross Training Day | X | 40 Min. easy plus 5 x stride | X | 21-22 miles | X |
15 | 10/12/2015 | Rest | X | 30-40 Min. easy plus 5 x stride | X | 6 miles @ GMRP | X | 30-40 Min. easy plus 5 x stride | X | Rest | X | 30-40 Min. easy plus 5 x stride | X | MS: 8M + 6-8M @ GMRP | X |
16 | 10/19/2015 | Rest | X | 30-40 Min. easy plus 5 x stride | X | 5 miles @ GMRP | X | 30-40 Min. easy plus 5 x stride | X | Rest | X | 30-40 Min. easy plus 5 x stride | X | 10-12 miles | X |
17 | 10/26/2015 | Rest | X | 40 Min. easy plus 5 x stride | X | 3 miles @ GMRP | X | 30-40 Min. easy plus 5 x stride | X | Rest | X | 20-30 Min. easy plus 5 x stride | X | MARATHON | X |
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22 | Easy Run: Low intensity, conversational pace | ||||||||||||||
23 | 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. | ||||||||||||||
24 | 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. | ||||||||||||||
25 | Long Runs (Sundays): These runs are performed at 50-60 seconds slower per mile than GMRP. | ||||||||||||||
26 | 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. | ||||||||||||||
27 | 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. |