Salisbury Marathon 2020 - Plan for more advanced runners
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WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
Total Weekly Mileage
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1 - Dec. 16-22Rest66Rest441030
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2 - Dec. 23-2936 (2 tempo)3Rest541233
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3 - Dec. 30-Jan. 5Rest76 (3 tempo)Rest6 (4x800m)31436
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4 - Jan. 6-12Rest66 (3 MP)Rest4 (2x1mi)41030
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5 - Jan. 13-19Rest67 (3 tempo)Rest5 (4x800)41436
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6 - Jan. 20-26Rest77 (3 MP)Rest6.5 (3x1mi)2.51639
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7 - Jan. 27-Feb. 2Rest87 (3 tempo)Rest6.5 (3x1mi)2.51842
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8 - Feb. 3-9Rest76 (4 MP)Rest6 (4x800)31436
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9 - Feb. 10-16Rest75.5 (2 tempo)Rest6.5 (6x800)51842
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10 - Feb. 17-23589 (5 MP)Rest8Rest1646
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11 - Feb. 24-March 1
Rest98 (3 tempo)58 (8x800)Rest2050
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12 - March 2-8Rest86.5 (4 MP)29.5 (10x800*)Rest1642
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13 - March 9-15Rest107 (3 tempo)Rest852050
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14 - March 16-22Rest6863Rest12 - TK*35
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15 - March 23-29Rest3.56 (2 tempo)Rest2.5Rest820
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16 - March 30-April 4
Rest3.53.5RestRestRACE DAY - 26.2REST!!33.2
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I wrote this plan for myself for the 2019 Salisbury Marathon, and made some tweaks for 2020, including adding in some marathon pace runs.
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6 (3 tempo) means run six miles, three of those being at tempo pace. For example, run 1.5 warm-up miles, run your three tempo miles and then run 1.5 cool down miles.
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Don't use this plan unless you've been regularly running 30-plus mile weeks.
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* TK = Tim Kennard River Run. 10-mile race plus one-mile warm up and one-mile cool down.
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* 10x800 = Yasso 800s
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MP: Marathon Pace
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Plan by Vanessa Junkin, Road Runners Club of America Level 1 Certified Coach
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