Monday, December 7, 2009

Shamrock’n Half Marathon

Here it is, my training program for the next half marathon; Shamrock'n March 14, 2010!!!

Date

Mon

Tue

Wed

Thur

Fri

Sat

Sun

11/30
12/6

Easy Run
Dist: 2mi
@14:58

XT

Tempo Run
Dist: 5mi
Warm; 3 mi @ 13:22; Cool

XT

Rest

Long Run
Dist: 6mi
@14:58

Rest
/Walk

12/7
12/13

Easy Run
Dist: 2mi
@14:58

XT

Speedwork
Dist: 5mi
Warm; 2x1600 in 12:37
w/800 jogs; Cool

XT

Rest

Long Run
Dist: 6mi
@14:58

Rest
/Walk

12/14
12/20

Easy Run
Dist: 2mi
@14:58

XT

Tempo Run
Dist: 5mi Warm; 3 mi @ 13:22; Cool

XT

Rest

Long Run
Dist: 7mi
@14:58

Rest
/Walk

12/21
12/27

Easy Run
Dist: 4mi
@14:58

XT

Easy Run
Dist: 3mi
@14:58

XT

Rest

Easy Run
Dist: 3mi
@14:58

Rest
/Walk

12/28
1/3

Easy Run
Dist: 2mi
@14:49

XT

Tempo Run
Dist: 6mi Warm; 4 mi @ 13:21; Cool

XT

Rest

Long Run
Dist: 7mi
@14:49

Rest
/Walk

1/4
1/10

Easy Run
Dist: 2mi
@14:49

XT

Speedwork
Dist: 7mi
Warm; 3x1600 in 12:29
w/800 jogs; Cool

XT

Rest

Long Run
Dist: 8mi
@14:49

Rest
/Walk

1/11
1/17

Easy Run
Dist: 2mi
@14:49

XT

Tempo Run
Dist: 6mi
Warm; 4 mi @ 13:21; Cool

Easy Run
Dist: 2 mi
@14:49

Rest

Long Run
Dist: 8mi
@14:49

Rest
/Walk

1/18
1/24

Easy Run
Dist: 4mi
@14:49

XT

Easy Run
Dist: 4mi
@14:49

XT

Rest

Easy Run
Dist: 4mi
@14:49

Rest
/Walk

1/25
1/31

Easy Run
Dist: 2mi
@14:40

XT

Tempo Run
Dist: 7mi
Warm; 5 mi @ 13:21; Cool

Easy Run
Dist: 2 mi
@14:40

Rest

Long Run
Dist: 9mi
@14:40

Rest
/Walk

2/1
2/7

Easy Run
Dist: 2mi
@14:40

XT

Speedwork
Dist: 8mi
Warm; 4x1600 in 12:22
w/800 jogs; Cool

Easy Run
Dist: 2 mi
@14:40

Rest

Long Run
Dist: 9mi
@14:40

Rest
/Walk

2/8
2/14

Easy Run
Dist: 2mi
@14:40

XT

Tempo Run
Dist: 7mi Warm; 5 mi @ 13:21; Cool

Easy Run
Dist: 2 mi
@14:40

Rest

Long Run
Dist: 10mi
@14:40

Rest
/Walk

2/15
2/21

Easy Run
Dist: 5mi
@14:40

XT

Easy Run
Dist: 5mi
@14:40

XT

Rest

Easy Run
Dist: 5mi
@14:40

Rest
/Walk

2/22
2/28

Easy Run
Dist: 2mi
@14:31

XT

Tempo Run
Dist: 8mi
Warm; 6 mi @ 13:20; Cool

Easy Run
Dist: 2 mi
@14:31

Rest

Long Run
Dist: 10mi
@14:31

Rest
/Walk

3/1
3/7

Easy Run
Dist: 2mi
@14:31

XT

Speedwork
Dist: 10mi
Warm; 5x1600 in 12:14
w/800 jogs; Cool

Easy Run
Dist: 2 mi
@14:31

Rest

Long Run
Dist: 11mi
@14:31

Rest
/Walk

3/8
3/14

Rest

Easy Run
Dist: 2mi
@14:58

Rest

Tempo Run
Dist: 5 mi
Warm; 3 mi @ 13:22; Cool

Rest

Rest

Race Day
Dist: Half
@13:18
Time: 2:54:35

2 comments:

  1. oh, and I meant to say on my other comment....congrats on your half marathon, I totally remember my first one.....and am looking forward to running again once bebe girl arrives. good luck on your next half marathon!

    ReplyDelete
  2. You cook, you sew and you run marathons too! Amazing!!

    ReplyDelete