CRIT AM55_18_Week - Template

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1	AM 3:18 Marathon Training Plan			As a CRIT member, you are authorized to use this traning template. This training plan is based on Advanced Marathoning 55-Mile plan. CRIT contributes our effor to convert it into Excel format only.It's not authrized to sell or distribute to any third parties.
2	Input Race Date (a Sunday):		5-May
3
4	Week	Mon	Tue	Wed	Thu	FRI	SAT	SUN
5	17	31-Dec	1-Jan	2-Jan	3-Jan	4-Jan	5-Jan	6-Jan
6	53 km	Rest or Cross Training - Swimming	LT 13K w/6K @ 15k to half marathon race pace	Rest or Cross Training	GA 14K @519 appr. <1hr20	Rest or Cross Training	Recovery 6K	MLR 19K @504 appr. 1hr36
7	16	7-Jan	8-Jan	9-Jan	10-Jan	11-Jan	12-Jan	13-Jan
8	58 km	Rest or Cross Training - Swimming	GA + Speed 13kw/ 10 x 100m strides	Rest or Cross Training	GA 16K appr. 1hr30'	Rest or Cross Training	RC 8K	21K w/ 13K @MP appr. 1hr46
9	15	14-Jan	15-Jan	16-Jan	17-Jan	18-Jan	19-Jan	20-Jan
10	64 km	Rest or Cross Training - Swimming	GA 16K appr. 1hr26'	RC 6K	LT 13K w/6K @ 15k to half marathon race pace appr. 1h6'30"	Rest or Cross Training	RC 6K	MLR 23K @504 appr. 2hrs
11	14	21-Jan	22-Jan	23-Jan	24-Jan	25-Jan	26-Jan	27-Jan
12	67 km	Rest or Cross Training - Swimming	GA + Speed 13kw/ 10 x 100m strides	RC 8K	GA 16K appr. 1hr36'	Rest or Cross Training	RC 6K	MLR 24K @504
13	13	28-Jan	29-Jan	30-Jan	31-Jan	1-Feb	2-Feb	3-Feb
14	72 km	Rest or Cross Training - Swimming	LT 14K w/8K @ 15k to half marathon race pace appr. 1hr02'30"	RC 8K	GA 16K appr. 1hr36'	Rest or Cross Training	RC 8K	26K w/ 16K @MP
15	12	4-Feb	5-Feb	6-Feb	7-Feb	8-Feb	9-Feb	10-Feb
16	59 km	Rest or Cross Training - Swimming	GA + Speed 13k w/ 10 x 100m strides	RC 8K	GA 13K appr. 1hr12'	Rest or Cross Training	RC 6K	MLR 19K @504
17	11	11-Feb	12-Feb	13-Feb	14-Feb	15-Feb	16-Feb	17-Feb
18	80 km	Rest or Cross Training - Swimming	LT 16 w/ 8k @ 15k to half marathon race pace appr. 1hr17'30"	RC 6k	MLR 18k appr. 1hr30'	Rest or Cross Training - Swimming	GA + Speed 11k w/ 8x100 strides	Long run 29k
19	10	18-Feb	19-Feb	20-Feb	21-Feb	22-Feb	23-Feb	24-Feb
20	86 km	Rest or Cross Training - Swimming	RC + Speed 11k w/ 6x100 strides	MLR 19k appr. 1hr40'	Rest or Cross Training - Swimming	LT 16 w/ 10k @15k to half marathon race pace appr. 1hr17'30"	RC 8k	Long run 32k
21	9	25-Feb	26-Feb	27-Feb	28-Feb	1-Mar	2-Mar	3-Mar
22	79 km	Rest or Cross Training - Swimming	RC 10k	MLR 23k appr. 2hr	RC 10k	Rest or Cross Training - Swimming	RC + Speed 10 w/ 6x100 strides	MP run 26k w/ 19k@MP？
23	8	4-Mar	5-Mar	6-Mar	7-Mar	8-Mar	9-Mar	10-Mar
24	70 km	Rest or Cross Training - Swimming	GA 13k	VO2max 13k w/ 5x800m	RC 8k	Rest or Cross Training - Swimming	GA + Speed 13k w/ 8x100	MLR 23k
25	7	11-Mar	12-Mar	13-Mar	14-Mar	15-Mar	16-Mar	17-Mar
26	88 km	Rest or Cross Training - Swimming	RC + Speed 11k w/ 6x100 strides	LT 18k w/11k @ 15k to half marathon race pace appr. 1hr17'30"	Rest or Cross Training - Swimming	MLR 19k	RC 8k	Long run 32k
27	6	18-Mar	19-Mar	20-Mar	21-Mar	22-Mar	23-Mar	24-Mar
28	81-88k	Rest or Cross Training - Swimming	VO2max 13k w/ 5x600m @ 5k race pace jog 50-90% int. between	MLR 19K	Rest or Cross Training - Swimming	RC + speed 8k w/ 6x100 strides	8-15k tune up race total 14-21k	Long run 27k
29	5	25-Mar	26-Mar	27-Mar	28-Mar	29-Mar	30-Mar	31-Mar
30	83km	Rest or Cross Training - Swimming	GA 13k	VO2max 14k w/ 5x1000m @ 5k race pace jog 50-90% int. between	Rest or Cross Training - Swimming	MLR 19k	RC 8k	MPR 29k w/23k @ MP
31	4	1-Apr	2-Apr	3-Apr	4-Apr	5-Apr	6-Apr	7-Apr
32	78-85km	Rest or Cross Training - Swimming	VO2max 13k w/ 5x600m @ 5k race pace jog 50-90% int. between	MLR 18K	Rest or Cross Training - Swimming	RC + speed 6k w/ 6x100 strides	8-15k tune up race total 14-21k	Long run 27k
33	3	8-Apr	9-Apr	10-Apr	11-Apr	12-Apr	13-Apr	14-Apr
34	83km	Rest or Cross Training - Swimming	RC + speed 11k w/ 6x100 strides	VO2max 16k w/ 4x1200m @ 5k race pace jog 50-90% int. between	Rest or Cross Training - Swimming	MLR 18k	RC 6k	Long run 32k
35	2	15-Apr	16-Apr	17-Apr	18-Apr	19-Apr	20-Apr	21-Apr
36	69-73km	Rest or Cross Training - Swimming	VO2Max 13k w/ 5x600 @ 5k race pace jog 50-90% int. between	RC 10k	Rest or Cross Training - Swimming	RC + speed 6k w/ 6x100m strides	8k-10k tune up race (total 14-18k)	Longrun 26K
37	1	22-Apr	23-Apr	24-Apr	25-Apr	26-Apr	27-Apr	28-Apr
38	51km	Rest or Cross Training - Swimming	GA + Speed 11k w/ 8x100m strides	VO2Max 13k w/ 3x1600 @ 5k race pace jog 50-90% int. between	Rest or Cross Training - Swimming	RC + speed 8k w/ 6x100m strides	Rest or Cross Training - Swimming	MLR 19k
39	0	29-Apr	30-Apr	1-May	2-May	3-May	4-May	5-May
40	35km	Rest!	RC 10k	Dress rehearsal 11k w/ 3k MP	Rest!	RC + speed 8k w/ 6x100m strides	RC 6K	Race Day!
41	Note:
42	RC = Recovery
43	MLR = Medium Long Run
44	LT = Lactate Threshold
45	GA = General Aerobic
46	MP = Marathon (Race) Pace (4:41)
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