Everything you ever needed to know

Thursday, February 26, 2009

Current Training Schedule.

On April 11th I will run the 10k Purity Moosic City Dairy Dash. I hope this means that all runners will receive ice cream at the finish line - perfect motivating tool. But I digress (that will happen often on here). Here's my current training schedule - created just for me through the SmartCoach tool at RunnersWorld.com.

Week 1 -
Monday, Easy Run Dist: 2mi @ 12:43
Tuesday, rest/xt
Wednesday, Tempo Run. Dist: 5 mi, inc warm; 3 mi@ 11:04; cool
Thursday, rest/xt
Friday, rest/xt
Saturday, Long Run. Dist: 6 mi @ 12:43
Sunday, rest/xt
Total: 13 miles
Week 2 -
Monday, Easy Run. Dist: 2mi @ 12:43
Tuesday, rest/xt
Wednesday, Speed Work. Dist: 5 mi, inc warm; 3x800@4:58 w/400 jogs; cool
Thursday, rest/xt
Friday, rest/xt
Saturday, Long Run. Dist: 6 mi @ 12:43
Sunday, rest/xt
Total: 13 miles
Week 3 -
Monday, Easy Run Dist: 2mi @ 12:43
Tuesday, rest/xt
Wednesday, Tempo Run. Dist: 5 mi, inc warm; 3 mi@ 11:04; cool
Thursday, rest/xt
Friday, rest/xt
Saturday, Long Run. Dist: 7 mi @ 12:43
Sunday, rest/xt
Total: 14 miles
Week 4 -
Monday, Easy Run Dist: 4mi @ 12:43
Tuesday, rest/xt
Wednesday, Easy Run: 3 mi@ 12:43
Thursday, rest/xt
Friday, rest/xt
Saturday, Long Run. Dist: 3 mi @ 12:43
Sunday, rest/xt
Total: 10 miles
Week 5
Monday, Easy Run Dist: 2mi @ 12:35
Tuesday, rest/xt
Wednesday, Tempo Run. Dist: 6 mi, inc warm; 4 mi@ 11:03; cool
Thursday, rest/xt
Friday, rest/xt
Saturday, Long Run. Dist: 7 mi @ 12:35
Sunday, rest/xt
Total: 15 miles
Week 6
Monday, Easy Run Dist: 2mi @ 12:35
Tuesday, rest/xt
Wednesday, Speedwork. Dist: 5 mi, inc warm; 4x800@4:55 2/400 jogs; cool
Thursday, rest/xt
Friday, rest/xt
Saturday, Long Run. Dist: 8 mi @ 12:35
Sunday, rest/xt
Total: 15 miles
Week 7
Monday, Easy Run Dist: 2mi @ 12:35
Tuesday, rest/xt
Wednesday, Tempo Run. Dist: 5 mi, inc warm; 3 mi@ 11:04; cool
Thursday, rest/xt
Friday, rest
Saturday, race day
Sunday, rest/xt
Total: 13 miles

*Speedwork: 6x800@3:47 w/400 jogs means "run 6 repeats of 800 meters (2 laps around the track) each, with a 400-meter recovery jog after each repeat."

No comments:

Post a Comment