From the Little Acorn to the Big Apple

friends, food, and fitness

Training Schedule March 18, 2009

Filed under: Uncategorized — flavprice @ 5:19 pm
Week M T W T F S S Total
1 Rest 2 miles. 5-7×1:00 AI, 2 Miles Rest 4 miles + 4 GP Rest 3-4 miles 6-7 miles 19-21
2 Rest 2 miles, 5-7×1:00 AI, 2 Miles Rest 4 miles + 4 GP Rest 3-4 miles 6-7 miles 19-21
3 Rest 2 miles, 2x[1:00,1:30,2:00] AI,   2 miles Rest 4 miles, incl 4×1:30 AI + 6GP Rest 5-k race 4-5 miles 22-24
4 Rest 3 miles, 3x[2:00,2:30] AI,         2 miles Rest 5-6 miles, incl 4×1:30 AI + 6 GP Rest 3-4 miles 7-8 miles 24-26
5 Rest 3 miles, 3x[2:00,2:30] AI,            2 miles Rest 5-6 miles, incl 4×1:30 AI + 6 GP Rest 3-4 miles 7-8 miles 24-26
6 Rest 2 miles, 2×2:00, AI 2×2:30 AI, 1×3:00 AI+6 GP, 2 miles Rest 5-6 miles + 4 GP Rest 10-k race 4 miles 27-30 miles
7 Rest 3 miles, 2x [2:00,3:00,4:00] AI, 2 miles Rest 6 miles, incl 4×2:00 AI + 6GP Rest 5-6 miles 9-10 miles 32-34 miles
8 Rest 3 miles, 2x [2:00,3:00,4:00] AI, 2 miles Rest 6 miles, incl 4×2:00 AI + 6GP Rest 5-6 miles 9-10 miles 32-34
Taper Rest 4 miles, 2x [2:00,3:00,4:00] AI, 2 miles Rest 2 miles easy, 4x GP Rest 2 miles half marathon race  
                 
Aerobic Intervals (AI): Push the pace, just a little. Just out of your comfort zone. When you finish timed AI, jog very slowly until breathing returns to normal, then work back to regular pace    
Gentle Pickups (GP): At the end of run, walk for several minutes, then slowly increase your leg turnover on a flat strech for 100 meteres – to where you breathe hard. Hold for 10-20 meters then gradually slow down. Walk to full recovery before you start the next.      

 

The chart above is the training schedule we have been following exactly. It’s hard to keep up! Allison found it on runnersworld.com..

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