Sub-4 Marathon Group

1

Hanson for Houston (Read 29 times)

    <colgroup><col span="2" width="81" /> <col width="96" /> <col width="90" /> <col width="98" /> <col width="103" /> <col width="96" /> <col span="3" width="81" /> <col width="97" /> <col width="209" /></colgroup>
        Sunday Week miles w/ 1 wu   &1 cd after week 5
    09/16/13 18
      Week   Monday Tuesday Wednesday Thursday Friday Saturday
      7 7 off 5 7 7 Long 7 1 40
    09/23/13 17   7 7 off Tempo   – 5 5 7 Long7 2 38
    09/30/13 16   5 7 off 7 7 7 Long10 3 43
    10/07/13 15   7 7 off Tempo   – 5 7 7 Long8 4 41
    10/14/13 14   5 12x400   w/ 400 recovery off 5 7 4 Long10 5 38
    10/21/13 13   4 4x400   w/ 400 recovery off Easy   5 4 3 HM   RACE 6 39
    10/28/13 12   4 8x600   w/ 400 recovery off tempo-5 4 6 Long10 7 41
    11/04/13 11   6 6x800   w/ 400 recovery off tempo-5 5 6 Long10 8 41
    11/11/13 10   5 5   x 1k w/ 400 recovery off tempo-8 6 5 Long15 9 47
    11/18/13 9   7 4   x 1200 w/ 400 recovery off tempo-8 5 8 Long10 10 46
    11/25/13 8   5 6   x 1 mile w/ 400 recovery off tempo-8 6 8 Long16 11 54
    12/02/13 7   5 4   x 1.5 mile w/ 800 recovery off tempo-9 5 8 Long10 12 49
    12/09/13 6   7 3   x 2 mile w/ 800 recovery off tempo-9 6 6 Long16 13 56
    12/16/13 5   5 2   x 3 mile w/ 1 mile recovery off tempo-9 5 8 Long10 14 49
    12/23/13 4   7 3   x 2 mile w/ 800 recovery off tempo-10 6 6 Long16 15 57
    12/30/13 3   5 4   x 1.5 mile w/ 800 recovery off tempo-10 5 8 Long10 16 50
    01/06/13 2   7 6   x 1 mile w/ 400 recovery off tempo-10 6 6 8 17 49
    01/13/13 1   5 Easy   5 off Easy   6 5 3 RACE 18 50
        HOUSTON CHEVRON MARARTHON 1/19/13      
                        EST TOTAL 828

    PR's : HM 1:51:15  -  5K 21:27

     

     

      well that didn't work at all.......hmmmm. back to drawing board.

      PR's : HM 1:51:15  -  5K 21:27

       

       


      Rusk Runner

        LOL

        PRs...5K - 20:36, 4mile - 26:15, 13.1 - 1:32, 26.2 - 3:42

        Just Run!!!

          Is this better?

           

          <colgroup><col style="width: 48pt;" span="11" width="64" /></colgroup>
            Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week miles w/ 1 wu   &1 cd after week 5
          09/16/13 18 7 7 off 5 7 7 Long 7 1 40
          09/23/13 17 7 7 off Tempo   – 5 5 7 Long7 2 38
          09/30/13 16 5 7 off 7 7 7 Long10 3 43
          10/07/13 15 7 7 off Tempo   – 5 7 7 Long8 4 41
          10/14/13 14 5 12x400   w/ 400 recovery off 5 7 4 Long10 5 38
          10/21/13 13 4 4x400   w/ 400 recovery off Easy   5 4 3 HM   RACE 6 39
          10/28/13 12 4 8x600   w/ 400 recovery off tempo-5 4 6 Long10 7 41
          11/04/13 11 6 6x800   w/ 400 recovery off tempo-5 5 6 Long10 8 41
          11/11/13 10 5 5   x 1k w/ 400 recovery off tempo-8 6 5 Long15 9 47
          11/18/13 9 7 4   x 1200 w/ 400 recovery off tempo-8 5 8 Long10 10 46
          11/25/13 8 5 6   x 1 mile w/ 400 recovery off tempo-8 6 8 Long16 11 54
          12/02/13 7 5 4   x 1.5 mile w/ 800 recovery off tempo-9 5 8 Long10 12 49
          12/09/13 6 7 3   x 2 mile w/ 800 recovery off tempo-9 6 6 Long16 13 56
          12/16/13 5 5 2   x 3 mile w/ 1 mile recovery off tempo-9 5 8 Long10 14 49
          12/23/13 4 7 3   x 2 mile w/ 800 recovery off tempo-10 6 6 Long16 15 57
          12/30/13 3 5 4   x 1.5 mile w/ 800 recovery off tempo-10 5 8 Long10 16 50
          01/06/13 2 7 6   x 1 mile w/ 400 recovery off tempo-10 6 6 8 17 49
          01/13/13 1 5 Easy   5 off Easy   6 5 3 RACE 18 50
                     
                            EST TOTAL 828

          PR's : HM 1:51:15  -  5K 21:27

           

           

            I plan on adding some easy wu & cd to some of the sub 50 weeks. Mainly, take a look at the week before and after the HM race on Oct 27th and see what yall think

            PR's : HM 1:51:15  -  5K 21:27