Long Run = 15min/3min run/walk ratio. I'll be aiming for about 10-10:30/mi (my current marathon pace is 9/mi) but this speed may decrease depending how training goes...
Hill Runs - I'll be running the same route each Hill Run (Fri) which has a total ascent of 991ft, decent 770ft - I'll try to beat my times to make it more pacey. I ran it at 9:59/mi on 18th May and this was my first attempt.
Speedwork. I have included one day for speed training (Wed) and I will alternate between Intervals and Tempos.
If you have any thoughts, please leave them here:
https://www.runningahead.com/forums/topic/33ef92927fcc4084946ce80270fa7642/resume#focus
Andy from
www.myrunningtips.com
| Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Summary |
Jun 2 Run - Easy
4.5 mi |
Jun 3 Rest |
Jun 4 Run - Interval
5 mi / 50:50 |
Jun 5 Weights Run - Easy
4.5 mi |
Jun 6 Core Run - Hill
7 mi |
Jun 7 Rest |
Jun 8 Run - Long
16 mi |
Week 1 Core: 1 times Rest: 2 times Run: 37 mi Weights: 1 times |
Jun 9 Run - Easy
4.5 mi |
Jun 10 Rest |
Jun 11 Run - Interval
5 mi |
Jun 12 Run - Easy
4.5 mi |
Jun 13 Run - Hill
7 mi |
Jun 14 Bike |
Jun 15 Run - Long
15 mi |
Week 2 Bike: 1 times Rest: 1 times Run: 36 mi |
Jun 16 Run - Easy
4.5 mi Core |
Jun 17 Rest |
Jun 18 Run - Interval
5 mi |
Jun 19 Run - Easy
4.5 mi Weights |
Jun 20 Run - Hill
7 mi Core |
Jun 21 Bike Weights |
Jun 22 Run - Long
18 mi Core |
Week 3 Bike: 1 times Core: 3 times Rest: 1 times Run: 39 mi Weights: 2 times |
Jun 23 Run - Easy
5 mi Core |
Jun 24 Rest |
Jun 25 Run - Tempo
5 mi Weights |
Jun 26 Run - Easy
5 mi |
Jun 27 Run - Easy
5 mi |
Jun 28 Bike Weights |
Jun 29 Run - Long
12 mi Core |
Week 4 Bike: 1 times Core: 2 times Rest: 1 times Run: 32 mi Weights: 2 times |
Jun 30 Run - Easy
5 mi Core |
Jul 1 Rest |
Jul 2 Run - Interval
5 mi Weights |
Jul 3 Run - Easy
5 mi Weights |
Jul 4 Run - Hill
7 mi Core |
Jul 5 Bike Weights |
Jul 6 Run - Long
20 mi Core |
Week 5 Bike: 1 times Core: 3 times Rest: 1 times Run: 42 mi Weights: 3 times |
Jul 7 Run - Easy
6 mi Core |
Jul 8 Rest |
Jul 9 Run - Tempo
5 mi Weights |
Jul 10 Run - Easy
5 mi Weights |
Jul 11 Run - Hill
7 mi Core |
Jul 12 Bike Weights |
Jul 13 Run - Long
22 mi Core |
Week 6 Bike: 1 times Core: 3 times Rest: 1 times Run: 45 mi Weights: 3 times |
Jul 14 Run - Easy
6 mi Core |
Jul 15 Rest |
Jul 16 Run - Interval
4.5 mi Weights |
Jul 17 Run - Easy
6 mi Weights |
Jul 18 Run - Hill
7 mi Core |
Jul 19 Bike Weights |
Jul 20 Run - Long
24 mi Core |
Week 7 Bike: 1 times Core: 3 times Rest: 1 times Run: 47.5 mi Weights: 3 times |
Jul 21 Run - Easy
8 mi Core |
Jul 22 Rest |
Jul 23 Run - Tempo
5 mi Weights |
Jul 24 Run - Easy
6 mi |
Jul 25 Run - Easy
6 mi |
Jul 26 Bike Weights |
Jul 27 Run - Long
14 mi Core |
Week 8 Bike: 1 times Core: 2 times Rest: 1 times Run: 39 mi Weights: 2 times |
Jul 28 Run - Easy
7 mi Core |
Jul 29 Rest |
Jul 30 Run - Interval
5 mi Weights |
Jul 31 Run - Easy
5 mi Weights |
Aug 1 Run - Hill
7 mi Core |
Aug 2 Bike Weights |
Aug 3 Run - Long
26 mi Core |
Week 9 Bike: 1 times Core: 3 times Rest: 1 times Run: 50 mi Weights: 3 times |
Aug 4 Run - Easy
6 mi Core |
Aug 5 Rest |
Aug 6 Run - Tempo
6 mi Weights |
Aug 7 Run - Easy
5 mi Weights |
Aug 8 Run - Hill
7 mi Core |
Aug 9 Bike Weights |
Aug 10 Run - Long
28 mi Core |
Week 10 Bike: 1 times Core: 3 times Rest: 1 times Run: 52 mi Weights: 3 times |
Aug 11 Run - Easy
6 mi Core |
Aug 12 Rest |
Aug 13 Run - Interval
6 mi Weights |
Aug 14 Run - Easy
4 mi Weights |
Aug 15 Bike Weights |
Aug 16 Run - Long
10 mi Core |
Aug 17 Run - Long
30 mi Weights |
Week 11 Bike: 1 times Core: 2 times Rest: 1 times Run: 56 mi Weights: 4 times |
Aug 18 Rest |
Aug 19 Run - Interval
4.5 mi Core |
Aug 20 Run - Interval
8 mi Weights |
Aug 21 Bike Weights |
Aug 22 Run - Hill
7 mi |
Aug 23 Bike Weights |
Aug 24 Run - Long
16 mi Core |
Week 12 Bike: 2 times Core: 2 times Rest: 1 times Run: 35.5 mi Weights: 3 times |
Aug 25 Run - Easy
9 mi Core |
Aug 26 Rest |
Aug 27 Run - Tempo
7 mi Weights |
Aug 28 Bike Weights |
Aug 29 Run - Hill
7 mi |
Aug 30 Bike Weights |
Aug 31 Run - Long
35 mi Core |
Week 13 Bike: 2 times Core: 2 times Rest: 1 times Run: 58 mi Weights: 3 times |
Sep 1 Run - Easy
6 mi Core |
Sep 2 Rest |
Sep 3 Run - Easy
8 mi Weights |
Sep 4 Bike Weights |
Sep 5 Run - Easy
6 mi Core |
Sep 6 Bike Weights |
Sep 7 Run - Long
15 mi Core |
Week 14 Bike: 2 times Core: 3 times Rest: 1 times Run: 35 mi Weights: 3 times |
Sep 8 Run - Easy
4.5 mi Core |
Sep 9 Rest |
Sep 10 Run - Interval
5 mi Weights |
Sep 11 Bike Weights |
Sep 12 Run - Hill
7 mi Core |
Sep 13 Bike Weights |
Sep 14 Run - Long
12 mi Core |
Week 15 Bike: 2 times Core: 3 times Rest: 1 times Run: 28.5 mi Weights: 3 times |
Sep 15 Run - Easy
4.5 mi Core |
Sep 16 Rest |
Sep 17 Run - Interval
4 mi Weights |
Sep 18 Bike Core |
Sep 19 Run - Easy
4.5 mi |
Sep 20 Rest |
Sep 21 Run - Race
50 mi |
Week 16 Bike: 1 times Core: 2 times Rest: 2 times Run: 63 mi Weights: 1 times |