7/15/13 begins the 16 Week Training Program for the Marathon. The next six weeks will consist of 165 Miles at Average of 28 Miles per week and 18 Quality Workouts. The only "Easy" Miles will be the Warm-Up, Cool-Down, Recoveries between Intervals and Long Runs of 13-20 Miles. Going for Intensity (and proper recovery) versus high Mileage. Not sure how this will work out. But generally, in the past, if I hit 45 miles per week consistently, then that was good. But most of those 45 miles were Easy. I'll see how this type of a schedule pans out. But I am thinking cutting the mileage short by ten miles or so weekly given the intensity of this running will not be a big deal. We'll see.
| Date |
Week |
Tues |
Thurs |
Sat |
Total Miles |
|
|
Intervals |
Tempo |
Long |
|
| 7/1/2013 |
A |
6 (3x1600 @ 7:52/mile) (1:00 Rec) |
6 (2 @ 7:52/mile) |
13 @ 9:05/mile |
25 |
| 7/8/2013 |
B |
6 (3x1600 @ 7:52/mile) (1:00 Rec) |
6 (2 @ 7:52/mile) |
13 @ 9:05/mile |
25 |
| 7/15/2013 |
1 |
6 (3x1600 @ 7:52/mile) (1:00 Rec) |
6 (2 @ 7:52/mile) |
13 @ 9:05/mile |
25 |
| 7/22/2013 |
2 |
6 (4x800 @ 7:24/mile) (2:00 Rec) |
7 (5 @ 8:35/mile) |
15 @ 9:20/mile |
27 |
| 7/29/2013 |
3 |
6 (1200, 1000, 800, 600, 400 All
at 7:24/mile) (2:00 Rec) |
7 (5 @ 8:09/mile) |
17 @ 9:20/mile |
30 |
| 8/5/2013 |
4 |
6 (5x1000 @ 7:24/mile) (400 Rec) |
6 (4 @ 8:05/mile) |
20 @ 9:35/mile |
33 |
| 