The League of Extraordinary Runners

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The League of Extraordinary Runners' Official Forum (Read 3257 times)

Durrr


    To the Chaptico Classic 10k:

     

    Week of 6/17 - 6/23

    During Week: 6 X 800 Fartlek run

    Weekend: long run (15 miles)

     

    Week of 6/24 - 7/1

    During Week: Leapin' Lizards 5k

    Weekend: steady state (13 miles)

     

    Week of 7/2 - 7/7

    During Week: 4 X sub-5:1530 1500s connected by 500m recoveries except for a 900m recovery after 1500 #2 (no intermission)

    Weekend: long run (17 miles)

     

    Week of 7/8 - 7/14

    During Week: 8-mile progressive tempo with opening 6 miles at steady state pace and final 2 miles at hard tempo pace ; sprinty, hilly Fartlek run √

    Weekend:  long run (16 miles)

     

    Week of 7/15 - 7/21

    During Week: CBRC track series 3200m race 2 X 2-mile Fartleky tempo intervals amidst a continuous 8-mile run √

    Weekend: steady state (15 miles)

     

    Week of 7/22 - 7/28

    During Week: 8 X sub-3:3541 1000s connected by 600m recoveries except for a 1000m recovery after 1000 #4 (no intermission) √

    Weekend: long run (15 miles)

     

    Week of 7/29 - 8/4

    During Week: CBRC track series 5000m race √; 12 X 200 Fartlek run

    Weekend: long run (18 miles)

     

    Week of 8/5 - 8/11

    During Week: Camp Calvert Rd hills workout

    Weekend: 14-mile progressive tempo with opening 9 miles at steady state pace and final 5 miles at hard tempo pace

     

    Week of 8/12 - 8/18

    During Week: 84 X sub-4:2033 1200s connected by continuous 400m recoveries except for an 800m recovery after 1200 #4 (no intermission) ; 4 X 2400 Fartlek run

    Weekend: long run (16 miles)

     

    Week of 8/19 - 8/25

    During Week: 3 X 800 Fartlek run

    Weekend: Chaptico Classic 10K

    Durrr


      To the Lower Potomac River 10-Miler:

       

       

       

      Week of 08/26/12 - 09/01/12

      During week:  take 3 consecutive days off from running

      Weekend: standard long run (19 miles)

       

      Week of 09/02/12 - 09/08/12

      During week: 14 X sub-3:00 800s connected by continuous 400m recoveries except for an 800m recovery after 800 #7 (no intermission)

      Weekend: steady state long run (16 miles) 

       

      Week of 09/09/12 - 09/15/12

      During week: sprinty, hilly Fartlek run

      Weekend:  trail long run (15 miles)

       

      Week of 09/16/12 - 09/22/12

      During week:  5-mile time trial (try to break 28:0018)

      Weekend:  standard long run (20 miles)  

       

      Week of 09/23/12 - 09/29/12

      During week: 10 X 400 Fartlek run

      Weekend: steady state long run (17 miles) with extra emphasis on progression

       

      Week of 09/30/12 - 10/06/12

      During week: 8 X sub-6:005:50 "1600s" connected by "400m" recoveries except for an "800m" recovery after "1600" #4 (no intermission, relocated from track to trail)

      Weekend:  trail long run (14 miles)

       

      Week(s) of 10/07/12 - 10/14/12

      During week:  14 X 200 Fartlek run

      Weekend:  Lower Potomac River 10-miler

      Durrr


        LPRM Training Plan

         

        (Note:  weeks/weekends listed as TBD will most likely end up as easy mileage weeks/minor long runs.)

         

        Week of 12/10/12 – 12/15/12

        During Week:  off/cross train

        Weekend:  19-mile long run

         

        Week(s) of 12/16/12 – 12/23/12

        During Week:  3200 – 1600 – 3200 Fartlek run

        Weekend:  16-mile steady state

         

        Week of 12/24/2012 – 12/29/12

        During Week:  4 X sub-9:00 2400s connected by 400m recoveries save for an 800m recovery after 2400 #2

        Weekend:  13-mile modest long run

         

        Week of 12/30/12 – 01/05/13

        During Week: 7-mile time trial (try to break 40:00) (attempted equivalent exercise on elliptical)

        Weekend:  201-mile long run

         

        Week of 01/06/13 – 01/12/13

        During Week:  10 X 30-second strides/surges Fartlek run

        Weekend:  17-mile steady state with extra fast finish

         

        Week of 01/13/13 – 01/19/13

        Weekend:  4 X sub-12:0011:50 3200s connected by 800m recoveries

         

        Week(s) of 01/20/13 – 01/27/13

        During Week: minor, sprinty Fartlek run

        Weekend: Snapple High Cloud Half-Marathon

         

        Week of 01/28/13 – 02/02/13

        Weekend: 22-mile long run

         

        Week(s) of 02/03/13 – 02/10/13

        During Week:  10 X 1-minute strides/surges Fartlek run ; 10-mile steady state

        Weekend:   double modest long runs (15 on Saturday, 13 on Sunday)

         

        Week of 02/11/13 – 02/16/13

        During Week:  3 X sub-18:0017:30 4800s connected by 1200m recoveries

        Weekend:  24-mile long run

         

        Week of 02/17/13 – 02/23/13

        During Week:  minor, sprinty Fartlek run

        Weekend:  19-mile steady state with extra fast finish

         

        Week of 02/24/13 – 03/01/13

        During Week:  Camp Calvert Rd hills workout

        Weekend:  modest long run (elliptical recovery week)

         

        Week(s) of 03/02/13 – 03/10/13

        During Week: TBD

        Weekend:  LPR Marathon

        Durrr


          To Kiwanis:

           

          Week of 04/28/13 - 05/04/13

          Week: 3 X "1600" Fartlek run (on treadmill)

          Weekend: 13-mile steady state

           

          Week of 05/05/13 - 05/11/13

          Week:  3200 - 1600 - 3200 connected by 800m recoveries

          Weekend:  17-mile long run (on treadmill)

           

          Week of 05/12/13 - 05/18/13

          Week:  Camp Calvert Rd hills workout ; 8-mile steady state (on treadmill)

          Weekend:  18-mile long run (on treadmill)

           

          Week of 05/19/13 - 05/25/13

          Week:  minor Fartlek run

          Weekend: 12-miles with 1st 8 miles at steady state pace and final 4 miles at hard tempo pace

           

          Week of 05/26/13 - 06/01/13

          Week:  8 X 1200 connected by 400m recoveries except for an 800m recovery after 1200 #4

          Weekend:  modest long run

           

          Week of 06/02/13 - 06/08/13

          Week:  TBD

          Weekend: Crofton Kiwanis 10k Challenge

          Durrr


            To the Chaptico Classic 10k:

             

            Week of 6/16 - 6/22

            During Week: 10 X 400 Fartlek run

            Weekend: long run (15 miles)

             

            Week of 6/23 - 6/29

            During Week: 3 X 1600 Fartlek run (on treadmill)

            Weekend: steady state (139 miles)

             

            Week of 6/30 - 7/6

            During Week: 8 X 800 connected by 400m recoveries save for an 800m recovery after 800 #4 4 X 1600 Fartlek run (on treadmill)

            Weekend: steady state (13 miles, on treadmill) 

             

            Week of 7/7 - 7/13

            During Week: 2-mile hard tempo (on treadmill)

            Weekend:  (nothing notable)

             

            Week of 7/14 - 7/20

            During Week: 8-mile progressive tempo with opening 6 miles at steady state pace and final 2 miles at hard tempo pace (on treadmill)

            Weekend: long run (17 miles) 

             

            Week of 7/21 - 7/27

            During Week: 400 - 800 - 1200 - 1600 - 1600 - 1200 - 800 - 400 pyramid (connected by 400m recoveries save for an 800m recovery between the 1600s)

            Weekend: steady state (15 miles)

             

            Week of 7/28 - 8/3

            During Week: (nothing notable)

            Weekend:  modest long run (13 miles)

             

            Week of 8/4 - 8/10

            During Week: Camp Calvert Rd hills workout  ; minor steady state (7 miles, on treadmill)

            Weekend:  long run (18 miles)

             

            Week of 8/11 - 8/17

            During Week: (nothing notable)

            Weekend: 14-mile progressive tempo with opening 9 miles at steady state pace and final 5 miles at hard tempo pace

             

            Week of 8/18 - 8/24

            During Week:  8 X 1200 connected by 400m recoveries except for an 800m recovery after 1200 #4

            Weekend: modest long run

              

            Week of 8/15 - 8/31

            During Week: TBD

            Weekend: Chaptico Classic 10K

            Durrr


              To the Lower Potomac River 10-Miler:

               

              Week(s) of 09/01/13 - 09/08/12

              During week:  long run (19 miles, on treadmill)

              Weekend:  14 X sub-2:50 800s connected by continuous 400m recoveries except for an 800m recovery after 800 #7

               

              Week of 09/09/13 - 09/14/13

              During week:  (easy)

              Weekend:  steady state long run (16 miles) with extra fast finish

               

              Week of 09/15/13 - 09/21/13

              During week:  12 X 400 Fartlek run

              Weekend:  20-mile long run

               

              Week of 09/22/13 - 09/28/13

              During week: 10-mile tempo with opening 5 miles at steady state pace and final 5 miles at hard tempo pace

              Weekend: (nothing notable)

               

              Week of 09/29/13 - 10/05/13

              During week:  8 X sub-5:350 1600s connected by 400m recoveries except for an 800m recovery after 1600 #4

              Weekend:  trail long run (15 miles, on treadmill)

               

              Week(s) of 10/06/13 - 10/13/13

              During week:  TBD

              Weekend:  Lower Potomac River 10-miler

              Durrr


                LPRM Training Plan

                 

                (Note:  weeks/weekends listed as TBD will most likely end up as easy mileage weeks/minor long runs.)

                 

                Week of 12/08/13 – 12/14/13

                During Week:  off/cross train

                Weekend:  19-mile long run (on treadmill)

                 

                Week of 12/15/13 – 12/21/13

                During Week:  3200 – 1600 – 3200 Fartlek run (on treadmill)

                Weekend:  16-mile steady state

                 

                Week of 12/22/2013 – 12/28/13

                During Week:  (mileage only)

                Weekend:  4 X 2400 connected by 400m recoveries save for an 800m recovery after 2400 #2

                 

                Week of 12/29/13 – 01/04/14

                During Week:  8-mile steady state (on treadmill)

                Weekend:  20-mile long run (on treadmill)

                 

                Week(s) of 01/05/14 – 01/12/14

                During Week:  (mileage only)

                Weekend:  17-mile steady state

                 

                Week of 01/13/14 – 01/18/14

                During Week:  (mileage only)

                Weekend:  4 X 3200 connected by 800m recoveries 14-mile long run (on treadmill)

                 

                Week of 01/19/14 – 01/25/14

                During Week: 2 X 6400 Fartlek run (on treadmill)

                Weekend: 22-mile long run (on treadmill)

                 

                Week(s) of 01/26/14 – 02/02/14

                During Week:  7-mile time trial 9-mile steady state (on treadmill)

                Weekend:  15-mile long runs on both Saturday (on treadmill) and Sunday (off treadmill)

                 

                Week of 02/03/14 – 02/08/14

                During Week:  (mileage only)

                Weekend:   5 X 5k (progressive progression) connected by 1000m recoveries 3 X 8000 Fartlek run (on treadmill) 

                 

                Week of 02/09/14 – 02/15/14

                During Week:  (mileage only, though including biggest double day ever and a minor long run)

                Weekend:  24-mile long run (on treadmill) 

                 

                Week of 02/16/14 – 02/22/14

                During Week:   10-mile steady state (on track)

                Weekend:  modest long run

                 

                Week of 02/23/14 – 03/01/14

                During Week:  TBD

                Weekend:   minor long run

                 

                Week(s) of 03/02/14 – 03/09/14

                During Week: TBD

                Weekend:  LPR Marathon

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