Tuesday, August 30, 2011

New plan?

 Here is the new plan I ran a minute ago on Runnersworld.com. It looks similar to my current plan, but with a shorter timeline. I think I like it, because I have a few more weeks of 10-12 before the 14-16 milers start...



WEEK 1: 26 Mi
Tue Aug 30 Easy Run Dist: 5 Mi @9:18
Thu Sep 1 Tempo Run Dist: 6 Mi, inc Warm; 4 Mi @ 7:52; Cool
Fri Sep 2 Easy Run Dist: 5 Mi @9:18
Sun Sep 4 Long Run Dist: 10 Mi @9:18

WEEK 2: 28 Mi
Tue Sep 6 Easy Run Dist: 5 Mi @9:15
Thu Sep 8 Speedwork Dist: 6 Mi, inc Warm; 3x1600 in 7:19 w/800 jogs; Cool
Fri Sep 9 Easy Run Dist: 5 Mi @9:15
Sun Sep 11 Long Run Dist: 12 Mi @9:15

WEEK 3: 30 Mi
Tue Sep 13 Easy Run Dist: 5 Mi @9:13
Thu Sep 15 Tempo Run Dist: 6 Mi, inc Warm; 4 Mi @ 7:47; Cool
Fri Sep 16 Easy Run Dist: 5 Mi @9:13
Sun Sep 18 Long Run Dist: 14 Mi @9:13

WEEK 4: 24 Mi
Tue Sep 20 Easy Run Dist: 6 Mi @9:10
Thu Sep 22 Easy Run Dist: 6 Mi @9:10
Fri Sep 23 Easy Run Dist: 6 Mi @9:10
Sun Sep 25 Easy Run Dist: 6 Mi @9:10

WEEK 5: 32 Mi
Tue Sep 27 Easy Run Dist: 5 Mi @9:10
Thu Sep 29 Tempo Run Dist: 7 Mi, inc Warm; 5 Mi @ 7:49; Cool
Fri Sep 30 Easy Run Dist: 4 Mi @9:10
Sun Oct 2 Long Run Dist: 16 Mi @9:10

WEEK 6: 34 Mi
Tue Oct 4 Easy Run Dist: 5 Mi @9:07
Thu Oct 6 Speedwork Dist: 6 Mi, inc Warm; 3x1600 in 7:13 w/800 jogs; Cool
Fri Oct 7 Easy Run Dist: 5 Mi @9:07
Sun Oct 9 Long Run Dist: 18 Mi @9:07

WEEK 7: 36 Mi
Tue Oct 11 Easy Run Dist: 5 Mi @9:05
Thu Oct 13 Tempo Run Dist: 7 Mi, inc Warm; 5 Mi @ 7:45; Cool
Fri Oct 14 Easy Run Dist: 4 Mi @9:05
Sun Oct 16 Long Run Dist: 20 Mi @9:05

WEEK 8: 29 Mi
Tue Oct 18 Easy Run Dist: 7 Mi @9:03
Thu Oct 20 Easy Run Dist: 7 Mi @9:03
Fri Oct 21 Easy Run Dist: 7 Mi @9:03
Sun Oct 23 Easy Run Dist: 8 Mi @9:03

WEEK 9: 38 Mi
Tue Oct 25 Easy Run Dist: 8 Mi @9:02
Thu Oct 27 Tempo Run Dist: 7 Mi, inc Warm; 5 Mi @ 7:42; Cool
Fri Oct 28 Easy Run Dist: 7 Mi @9:02
Sun Oct 30 Long Run Dist: 16 Mi @9:02

WEEK 10: 40 Mi
Tue Nov 1 Easy Run Dist: 7 Mi @9:00
Thu Nov 3 Speedwork Dist: 7 Mi, inc Warm; 4x1600 in 7:06 w/800 jogs; Cool
Fri Nov 4 Easy Run Dist: 6 Mi @9:00
Sun Nov 6 Long Run Dist: 20 Mi @9:00

WEEK 11: 42 Mi
Tue Nov 8 Easy Run Dist: 8 Mi @8:58
Thu Nov 10 Tempo Run Dist: 7 Mi, inc Warm; 5 Mi @ 7:38; Cool
Fri Nov 11 Easy Run Dist: 7 Mi @8:58
Sun Nov 13 Long Run Dist: 20 Mi @8:58

WEEK 12: 23 Mi
Tue Nov 15 Easy Run Dist: 2 Mi @8:55
Thu Nov 17 Speedwork Dist: 7 Mi, inc Warm; 4x1600 in 7:02 w/800 jogs; Cool
Fri Nov 18 Easy Run Dist: 2 Mi @8:55
Sun Nov 20 Long Run Dist: 12 Mi @8:55

WEEK 13: 23 Mi
Tue Nov 22 Easy Run Dist: 5 Mi @8:54
Thu Nov 24 Tempo Run Dist: 5 Mi, inc Warm; 3 Mi @ 7:27; Cool
Fri Nov 25 Easy Run Dist: 5 Mi @8:54
Sun Nov 27 Long Run Dist: 8 Mi @8:54

WEEK 14: 36 Mi
Tue Nov 29 Easy Run Dist: 3 Mi @8:54
Wed Nov 30 Speedwork Dist: 4 Mi, inc Warm; 2x1600 in 7:01 w/800 jogs; Cool
Fri Dec 2 Easy Run Dist: 3 Mi @8:54
Sun Dec 4 Marathon Race Day 26.2 Mi @7:57 Time: 3:28:19

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