Marathon
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WeekMonTueWedThuFriSatSunTot.
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8/3/20154 EASY15 w/ last 3 @ marathon effortOFF
or x-train
610 w/ last 1.5 @ 1/2 marathon effort55 incl. 8 x 40045
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Actual
5
8/10/20153 EASY12 w/ last 2.5 @ 1/2 marathon effortOFF
or x-train
4736 incl. incl. 4 x 100035
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8/17/20153 EASY17 w/ last 3 @ 7:40OFF
or x-train
411w/ last 2 @ 7:255 EASY
5 incl. 3 * mile at just harder than 5K effort, 2 min recovery shuffle45
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Actual
8
8/24/20154 EASY19 w/ middle 3 @ 7:40OFF
or x-train
812 w/ last 3 @ 7:25
6 EASY
6 incl. incl. 5 x 1000 - work on pacing where first lap is controlled, then push all out55
9
Actual
10
8/31/20155 EASY22 w/ last 3 @ 7:30 OFF
or x-train
9offRACE - 18 total11 VERY EASY just to shake out65
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Actual
12
9/7/20153 EASY16 w/ middle 3 7:304 EASYOFF
15 w/ last 3 @ 7:25 3 EASY9 incl. 4 x 1 mile at 5K pace w/ 2 min recovery50
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Actual
14
9/14/2015523 with last 3 at 7:30OFF
or x-train
912 - w/ last 4 at 1/2 marathon pace610 inc. 6 * 1000 at just below 5K pace - 200 jog recovery65
15
Actual
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9/21/2015421 with last 5 at 7:40OFF
or x-train
1114 w/ middle 3 at 5k pace812 inc. 10 * 400 w/ 200 jog recovery70
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Actual
18
9/28/2015423 with last 8 at 7:40OFF
or x-train
10 - incl. Yassos - 10 * 800 with equal rest. (add extra w/u and c/d if needed)OFFOFF - or 3 very easy shake outHALF MARATHON - 18 total55 - 58
19
Actual
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10/5/2015324 with last 5 at 7:30OFF
or x-train
612 - with last 6 at half marathon pace8 - inc 5K race tune-up12 - EASY/Shake-out65
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Actual
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10/12/2015OFF14 w/ last 4 @ 7:307610 incl. 5 x 1000, 2:45 jog320 w/ last 13 @ 7:4560
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Actual
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10/19/2015OFF13 steady3310 incl. 4 x 1200, 3:00 jog318 w/ last 5 @ 7:3050
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Actual
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10/26/2015OFF312 w/ last 9 @ 6:20310 incl. 2 x 1600, 3:00 jogOFF
12 including 5K (optional)30
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Actual
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11/2/2015OFF57 w/ last 3 @ 6:15OFF
3 shake outMARATHONOFF15 + race
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