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) √
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 √
Week of 8/19 - 8/25
During Week: 3 X 800 Fartlek run √
Weekend: Chaptico Classic 10K
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
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
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
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
Week of 6/16 - 6/22
During Week: 10 X 400 Fartlek run √
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) √
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) √
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) √
Week of 8/11 - 8/17
Week of 8/18 - 8/24
During Week: 8 X 1200 connected by 400m recoveries except for an 800m recovery after 1200 #4 √
Week of 8/15 - 8/31
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 √
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
Week of 12/08/13 – 12/14/13
Weekend: 19-mile long run (on treadmill) √
Week of 12/15/13 – 12/21/13
During Week: 3200 – 1600 – 3200 Fartlek run (on treadmill) √
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
Weekend: 17-mile steady state √
Week of 01/13/14 – 01/18/14
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
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) √
Week of 02/23/14 – 03/01/14
Weekend: minor long run
Week(s) of 03/02/14 – 03/09/14