1 | Week | Date | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Total | ||||||||||||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2 | From | To | Plan | Actual | Plan | Actual | Plan | Actual | Plan | Actual | Plan | Actual | Plan | Actual | Plan | Actual | Plan | Actual | ||||||||||||||||||
3 | Type | Dist | Type | Dist | Type | Dist | Type | Dist | Type | Dist | Type | Dist | Type | Dist | Type | Dist | Type | Dist | Type | Dist | Type | Dist | Type | Dist | Type | Dist | Type | Dist | miles | kilometers | miles | kilometers | ||||
4 | 1 | 13-Oct | 19-Oct | Rest / XT | 0 | Rest / XT | 0 | Rest / XT | 0 | Easy Run Dist: 3.79 3.79@11:30 | 3.79 | Tempo Run Dist: 5mi, inc Warm; 3mi@11:01; Cool | 5 | Rest / XT | 0 | Easy Run Dist: 3.80 3.80@10:47 | 3.8 | Rest / XT | 0 | Long Run Dist: 6mi @12:40 | 6 | 11 | 17.6 | 7.59 | 12.144 | |||||||||||
5 | 2 | 20-Oct | 26-Oct | Rest / XT | 0 | Rest / XT | 0 | Rest / XT | 0 | Speedwork Dist: 6mi, inc Warm; 2x1600@10:24 w/800 jogs; Cool | 6 | Rest / XT | 0 | Rest / XT | 0 | Long Run Dist: 7mi @12:40 | 7 | 13 | 20.8 | 0 | 0 | |||||||||||||||
6 | 3 | 27-Oct | 2-Nov | Rest / XT | 0 | Rest / XT | 0 | Rest / XT | 0 | Easy Run Dist: 3.79 3.79@11:30 | Tempo Run Dist: 6mi, inc Warm; 3mi@11:01; Cool | 6 | Rest / XT | 0 | Rest / XT | 0 | Long Run Dist: 8mi @12:40 | 8 | 14 | 22.4 | 0 | 0 | ||||||||||||||
7 | 4 | 3-Nov | 9-Nov | Rest / XT | 0 | Rest / XT | 0 | Rest / XT | 0 | Easy Run Dist: 6mi @12:40 | 6 | Rest / XT | 0 | Rest / XT | 0 | Easy Run Dist: 6mi @12:40 | 6 | 12 | 19.2 | 0 | 0 | |||||||||||||||
8 | 5 | 10-Nov | 16-Nov | Rest / XT | 0 | Rest / XT | 0 | Rest / XT | 0 | Tempo Run Dist: 7mi, inc Warm; 4mi@11:00; Cool | 7 | Rest / XT | 0 | Rest / XT | 0 | Long Run Dist: 9mi @12:32 | 9 | 16 | 25.6 | 0 | 0 | |||||||||||||||
9 | 6 | 17-Nov | 23-Nov | Rest / XT | 0 | Rest / XT | 0 | Rest / XT | 0 | Speedwork Dist: 7mi, inc Warm; 3x1600@10:17 w/800 jogs; Cool | 7 | Rest / XT | 0 | Rest / XT | 0 | Long Run Dist: 10mi @12:32 | 10 | 17 | 27.2 | 0 | 0 | |||||||||||||||
10 | 7 | 24-Nov | 30-Nov | Rest / XT | 0 | Rest / XT | 0 | Rest / XT | 0 | Tempo Run Dist: 6mi, inc Warm; 3mi@10:54; Cool | 6 | Rest / XT | 0 | Rest / XT | 0 | Long Run Dist: 8mi @12:32 | 8 | 14 | 22.4 | 0 | 0 | |||||||||||||||
11 | 8 | 1-Dec | 7-Dec | Rest / XT | 0 | Easy Run Dist: 2mi @12:40 | 2 | Rest / XT | 0 | Tempo Run Dist: 5mi, inc Warm; 3mi@11:01; Cool | 5 | Rest / XT | 0 | Easy Run Dist: 2mi @12:40 | 2 | Marathon Race Day 26 miles | 26 | 35 | 56 | 0 | 0 | |||||||||||||||
12 | ||||||||||||||||||||||||||||||||||||