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Here's your individualized training program
Your current race time is:
4:54:00
for a
Marathon
Your distance training goal is:
Marathon
You currently train:
6-10 miles/week
How hard you want to train:
Moderate
Your long-run day:
Sunday
Your training program Starts:
Monday, 8/14/2006
and Ends:
Sunday, 12/3/2006
Length of your training schedule:
16 weeks
| Wk |
Dates |
Mon |
Tues |
Weds |
Thurs |
Fri |
Sat |
Sun |
Total |
| 1 | 8/14
8/20 | Rest
/ XT | Easy Run
Dist: 2mi
@12:04 | Rest
/ XT |
Easy Run
Dist: 2mi
@12:04 | Rest
/ XT | Rest
/ XT | Easy Run
Dist: 2mi
@12:04 | 6 miles |
| 2 | 8/21
8/27 | Rest
/ XT | Easy Run
Dist: 2mi
@12:04 | Rest
/ XT |
Easy Run
Dist: 2mi
@12:04 | Rest
/ XT | Rest
/ XT | Easy Run
Dist: 3mi
@12:04
| 7 miles | | 3 | 8/28
9/3 | Rest
/ XT | Easy Run
Dist: 2mi
@12:04 | Rest
/ XT | Easy Run
Dist: 3mi
@12:04 | Rest
/ XT | Rest
/ XT | Easy Run
Dist: 4mi
@12:04 | 9 miles | | 4 | 9/4
9/10 | Rest
/ XT | Easy Run
Dist: 2mi
@12:04 |
Rest
/ XT | Easy Run
Dist: 3mi
@12:04 | Rest
/ XT | Rest
/ XT | Easy Run
Dist: 5mi
@12:04 | 10 miles | | 5 | 9/11
9/17 | Rest
/ XT | Rest
/ XT |
Rest
/ XT | Tempo Run
Dist: 5mi, inc
Warm; 3mi@10:19; Cool | Rest
/ XT | Rest
/ XT |
Long Run
Dist: 6mi
@11:57 | 11 miles | | 6 | 9/18
9/24 | Rest
/ XT | Rest
/ XT |
Rest
/ XT | Speedwork
Dist: 5mi, inc
Warm; 2x1600@9:45
w/800 jogs; Cool | Rest
/ XT | Rest
/ XT
| Long Run
Dist: 7mi
@11:57 | 12 miles | | 7 | 9/25
10/1 | Rest
/ XT | Rest
/ XT | Rest
/ XT | Tempo Run
Dist: 5mi, inc
Warm; 3mi@10:19; Cool | Rest
/ XT |
Rest
/ XT | Long Run
Dist: 8mi
@11:57 | 13 miles | | 8 | 10/2
10/8 | Rest
/ XT |
Rest
/ XT | Rest
/ XT | Tempo Run
Dist: 6mi, inc
Warm; 4mi@10:25; Cool | Rest
/ XT |
Rest
/ XT | Long Run
Dist: 9mi
@11:57 | 15 miles | | 9 | 10/9
10/15 | Rest
/ XT |
Rest
/ XT | Rest
/ XT | Speedwork
Dist: 7mi, inc
Warm; 3x1600@9:39
w/800 jogs; Cool | Rest
/ XT
| Rest
/ XT | Long Run
Dist: 10mi
@11:50 | 17 miles | | 10 | 10/16
10/22 |
Rest
/ XT | Rest
/ XT | Rest
/ XT | Easy Run
Dist: 6mi
@11:50 | Rest
/ XT | Rest
/ XT | Easy Run
Dist: 6mi
@11:50 | 12 miles | | 11 | 10/23
10/29 |
Rest
/ XT | Rest
/ XT | Rest
/ XT | Tempo Run
Dist: 6mi, inc
Warm; 4mi@10:19; Cool |
Rest
/ XT | Rest
/ XT | Long Run
Dist: 11mi
@11:50 | 17 miles | | 12 | 10/30
11/5 |
Rest
/ XT | Rest
/ XT | Rest
/ XT | Tempo Run
Dist: 7mi, inc
Warm; 5mi@10:25; Cool |
Rest
/ XT | Rest
/ XT | Long Run
Dist: 12mi
@11:50 | 19 miles | | 13 | 11/6
11/12 |
Rest
/ XT | Rest
/ XT | Rest
/ XT | Speedwork
Dist: 8mi, inc
Warm; 4x1600@9:33
w/800 jogs; Cool
| Rest
/ XT | Rest
/ XT | Long Run
Dist: 13mi
@11:43 | 21 miles | | 14 |
11/13
11/19 | Rest
/ XT | Rest
/ XT | Rest
/ XT | Tempo Run
Dist: 7mi, inc
Warm; 5mi@10:18; Cool | Rest
/ XT | Rest
/ XT | Long Run
Dist: 14mi
@11:43 | 21 miles |
| 15 | 11/20
11/26 | Rest
/ XT | Rest
/ XT | Rest
/ XT | Tempo Run
Dist: 5mi, inc
Warm; 3mi@10:07; Cool | Rest
/ XT | Rest
/ XT | Long Run
Dist: 8mi
@11:43 |
13 miles | | 16 | 11/27
12/3 | Rest
/ XT | Easy Run
Dist: 2mi
@11:43 | Rest
/ XT | Tempo Run
Dist: 5mi, inc
Warm; 3mi@10:07; Cool | Easy Run
Dist: 2mi
@11:43 | Rest
/ XT |
Marathon Race Day
26 miles | 35 miles |
LEGEND
Workouts: All runs are Easy, Long, Tempo,
or Speedwork
Dist: Total miles for the day
Dist/Time: 9mi @ 9:11 means "Run 9 miles
at 9:11 pace."
Warm/Cool: Warmup or Cooldown. Generally
1 mile each. However, on some days, you must run extra Warm and Cool to reach
your distance for the day.
Speedwork: "6 x 800m @ 3:47 + 400m jog" means
"Run 6 repeats of 800 meters each, with a 400-meter recovery jog after each
repeat."
Rest/XT: Take a rest day, or do moderate
cross-training activity.
The content and other information presented on the sites
are for educational purposes only. Before starting this or any other fitness
program, consult your physician to determine if our fitness programs are right
for your needs. Do not start a fitness program with us if your physician or
health care provider advises against it.
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