2008-2009 Training Schedule

Wk	Date	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
1	7/7 7/13	35	60	Rest / XT	40	Rest / XT	Easy 30	60
2	7/14 7/20	Rest / XT	30	Rest / XT	45	Rest / XT	Easy 30	60
3	7/21 7/27	Rest / XT	30	20	30	Rest / XT	Easy 30	60
4	7/28 8/3	Rest / XT	30	20	35	Rest / XT	Easy 30	60
5	8/4 8/10	Rest / XT	30	20	40	Rest / XT	Easy 30	60
6	8/11 8/17	4 miles	2 miles	Rest / XT	2 miles	Rest / XT	R3 5K	Rest
7	8/18 8/24	Rest / XT	XT	20	45	Rest / XT	Easy 30	60
8	8/25 8/31	Rest / XT	30	20	45 M20F	Rest / XT	Easy 30	60
9	9/1 9/7	Rest / XT	30	20	45 HILLS	Rest / XT	Easy 30	60
10	9/8 9/14	Rest / XT	30	20	45 M20F	Rest / XT	Easy 30	60
11	9/15 9/21	Rest / XT	30	20	45 HILLS	Rest / XT	Easy 30	60
12	9/22 9/28	Rest / XT	30	20	45 M20F	Rest / XT	Easy 30	60
13	9/29 10/5	Rest / XT	30	20	45 HILLS	Rest / XT	Easy 30	60
14	10/6 10/12	Rest / XT	30	20	45 M20F	Rest / XT	Easy 30	60
15	10/13 10/19	Rest / XT	30	20	45 HILLS	Rest / XT	Easy 30	60
16	10/20 10/26	Rest / XT	30	20	45 M20F	Rest / XT	Easy 30	60

 

 

17	10/27 11/2	Rest / XT	30	20	45 M20F	Rest / XT	Easy 30	60
18	11/3 11/9	Rest / XT	30	20	45 HILLS	Rest / XT	Easy 30	60
19	11/10 11/16	Rest / XT	30	20	45 M20F	Rest / XT	Easy 30	60
20	11/17 11/23	Rest / XT	30	20	45 HILLS	Rest / XT	Easy 30	60
21	11/24 11/30	Rest / XT	30	20	45 M20F	Rest / XT	Easy 30	60
22	12/1 12/7	Rest / XT	30	20	45 HILLS	Rest / XT	Easy 30	60
23	12/8 12/14	Rest / XT	30	20	45 M20F	Rest / XT	Easy 30	60
24	12/15 12/21	Rest / XT	35	20	45 HILLS	Rest / XT	Easy 30	65
25	12/22 12/28	Rest / XT	35	20	45 M20F	Rest / XT	Easy 30	70
26	12/29 1/4	Rest / XT	40	25	45 HILLS	Rest / XT	Easy 30	75
27	1/5 1/11	Rest / XT	40	25	45 M20F	Rest / XT	Easy 30	80
28	1/12 1/18	Rest / XT	40	25	45 HILLS	Rest / XT	Easy 30	85
29	1/19 1/25	Rest / XT	40	25	45 M20F	Rest / XT	Easy 30	85
30	1/26 2/1	Rest / XT	45	30	45 HILLS	Rest / XT	Easy 30	90
31	2/2 2/8	Rest / XT	45	30	45 M20F	Rest / XT	Easy 30	90
32	2/9 2/15	EASY 2 miles	3X10 min med 2 min breaks	Rest / XT	5 min walk For warm-up Cool-down 20 min hard run	Rest / XT	8.5 mi easy 2min breaks Every 12min	1-2 Hour Hike

 

33	2/16 2/22	2 miles	3X12 min med 2 min breaks	Rest / XT	25 min  med	Rest / XT	8.5 mi easy 2min breaks Every 20min	XT
34	2/23 3/1	3 miles	4X10 min med 2 min breaks	Rest / XT	30 min  med	Rest / XT	9 mi easy breaks Every 20min	XT
35	3/2 3/8	3 miles	3X12 min med 2 min breaks	Rest / XT	25 min Hard- med	Rest / XT	8  mi easy No breaks	XT
36	3/9 3/15	2 miles	4X12 min med 90sec breaks	Rest / XT	30 min Med hills	Rest / XT	10mi With 3 1-min breaks	XT
37	3/16 3/22	2-4 miles	4X10 min med 80 sec breaks	Rest / XT	35 min  Med hills	Rest / XT	11mi With 4 1-min breaks	XT
38	3/23 3/29	4 miles	4X12 min med 100 sec breaks	Rest / XT	10 min  Easy 20 min med 10 min easy	Rest / XT	12 miles Try not to take breaks	XT
39	3/30 4/5	3 miles	4X15 min med 2 min breaks	Rest / XT	40 min  med	Rest / XT	8.9 miles With no breaks	Short Hike
40	4/6 4/12	2 miles	5 miles easy 1 mile hard	Rest / XT	20 min  med	Rest / XT	6 miles easy	Short Hike
41	4/13 4/19	3 miles	4 miles med	Rest / XT	2 miles med	Rest / XT	Country Music Half-Marathon!	REST!*
42	4/20 4/26	Rest / XT	Rest / XT	Rest / XT	Rest / XT	Rest / XT	Rest / XT	Rest / XT
43	4/27 5/3	Rest / XT	Rest / XT	Rest / XT	Rest / XT	Rest / XT	Easy Run	Easy Run

 

Easy 12-12:30, Medium 10:20-11:05, Hard 9:40-10:00 min/mile. *XT & Yoga until 5/2.