- There are 2 rest days each week. I'll probably need them and if one of the planned run days doesn't happen, it gives me room to work it back into the schedule.
- One day each week is dedicated to a hill workout. (I love hills and think my body really benefits from them.)
- One day is a fairly long run with a good deal of those miles at marathon pace.
The schedule starts next Monday. Awesome - first day is a rest day! I think I can work that in.
WEEK
|
MON
|
TUES
|
WED
|
THURS
|
FRI
|
SAT
|
SUN
|
|
1
|
rest
|
3 miles easy
|
5 miles hills
|
rest
|
5 miles easy
|
3 miles easy
|
9 miles LSD
|
25 miles
|
2
|
rest
|
3 miles easy
|
6 miles hills
|
rest
|
6 miles easy
|
3 miles easy
|
9 miles LSD
|
27 miles
|
3
|
rest
|
4 miles easy
|
6 miles hills
|
rest
|
6 miles easy
|
3 miles easy
|
11 miles LSD
|
30 miles
|
4
|
rest
|
4 miles easy
|
6 miles hills
|
rest
|
6 miles easy
|
3 miles easy
|
10 miles LSD
|
29 miles
|
5
|
rest
|
4 miles easy
|
7 miles hills
|
rest
|
6 miles with 2 miles @ MP
|
3 miles easy
|
13 miles LSD
|
33 miles
|
6
|
rest
|
4 miles easy
|
7 miles hills
|
rest
|
6 miles with 3 miles @ MP
|
4 miles easy
|
14 miles LSD
|
35 miles
|
7
|
rest
|
4 miles easy
|
8 miles hills
|
rest
|
7 miles with 3 miles @ MP
|
4 miles easy
|
16 miles LSD
|
39 miles
|
8
|
rest
|
4 miles easy
|
Hill Repeats: 8 miles with 8 hill repeats
|
rest
|
7 miles with 4 miles @ MP
|
4 miles easy
|
14 miles LSD or half marathon
|
37 miles
|
9
|
rest
|
4 miles easy
|
Mile Repeats: 8 miles with 3x1 miles
|
rest
|
9 miles with 6 miles @ MP
|
3 miles easy
|
18 miles LSD
|
42 miles
|
10
|
rest
|
4 miles easy
|
Yassos 800s: 9 miles with 4x800
|
rest
|
10 miles with 7 miles @ MP
|
rest
|
20 miles LSD
|
43 miles
|
11
|
rest
|
4 miles easy
|
9 miles easy
|
rest
|
10 miles with 8 miles @ MP
|
4 miles easy
|
20 miles LSD
|
47 miles
|
12
|
rest
|
4 miles easy
|
Mile Repeats: 9 miles with 4x1 miles
|
rest
|
7 miles with 5 miles @ MP
|
8 miles easy
|
15 miles LSD
|
43 miles
|
13
|
rest
|
5 miles easy
|
Yassos 800s:
9 miles with 6x800
|
rest
|
10 miles with 8 miles @ MP
|
4 miles easy
|
22 miles LSD
|
51 miles
|
14
|
rest
|
5 miles easy
|
Mile Repeats: 9 miles with 3x1 miles
|
rest
|
9 miles with 4 miles @ MP
|
4 miles easy
|
16 miles LSD
|
43 miles
|
15
|
rest
|
4 miles easy
|
6 miles easy
|
rest
|
6 miles with 3 miles @ MP
|
4 miles easy
|
12 miles LSD
|
32 miles
|
16
|
rest
|
4 miles easy
|
rest
|
rest
|
rest
|
3 miles very easy
|
race day
|
33.2 miles
|
Excellent motivating plan! Cheers to you, and I will watch you with envy and great respect!
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