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 |
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!
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