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Team in Training - VTNT 
Fall 2008 Weeks 1-5
 © 2008 Team in Training & Coach Joe English
Workout Schedule for: Level 3 Dublin Marathon October 2008Advacned runners starting at more than 15 miles per weekDate(Saturday) Saturday Sunday Monday Tuesday Wednesday Thursday FridayWeeklyMilesWorkoutDetails
6/14/2008Run, WalkorRun/Walk4 milesRestWeightsWorkout#1
or
Cross-train30 minutesRun 3 milesup-tempo as1 mile warm-up then 2miles fasterthan racepaceWeightsWorkout#1
or
Run 3 milesTempo Run:1 mile warm-up2 minutes hard / 2 minuteseasy for 1 mile1 mile warm-downRest
Mileage4 0 0 3 3 3 0 13Rank
15342
WorkoutDetails
6/21/2008Run, WalkorRun/Walk5 milesRestRun 4 mileseasy &stretchWeightsWorkout#1
or
Cross-train30 minutesRun 4 mileseasy &stretchTempo Run:1 mile warm-up2 minutes hard / 2 minuteseasy for 1 mile1 mile warm-downRest
Mileage5 4 0 4 3 0 16Rank
13542
WorkoutDetails
6/28/2008Run, WalkorRun/Walk6 milesRestWeightsWorkout#1
or
Cross-train30 minutesRun 3 milesup-tempo as1 mile warm-up then 2miles fasterthan racepaceRun 4 mileseasy &stretchTempo Run:1 mile warm-up1 minutes hard / 2 minuteseasy for 1.5 miles1 mile warm-downRest
Mileage6 0 3 4 3.5 0 16.5Rank
15342
WorkoutDetails
7/5/2008Run, WalkorRun/Walk8 milesRestRun 4 mileseasy &stretchWeightsWorkout#1
or
Cross-train30 minutesRun 6 mileseasy &stretchTempo Run:1 mile warm-up1 minutes hard / 2 minuteseasy for 1.5 miles1 mile warm-downRest
Mileage8 4 0 6 3.5 0 21.5Rank
13452
WorkoutDetails
7/12/2008Run, WalkorRun/Walk6 milesRestWeightsWorkout#1
or
Cross-train30 minutesRun 3 milesup-tempo as1 mile warm-up then 2miles fasterthan racepaceRun 4 mileseasyTempo Run:1 mile warm-up1/2 mile hard / 1/2 mile easy / 1/2 mile hard1 mile warm-downRest
Mileage6 0 0 3 6 3.5 0 18.5Rank
165342(C) 2008 Team in Training
 
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Team in Training - VTNT 
Fall 2008 Weeks 6-10
 © 2008 Team in Training & Coach Joe English
Workout Schedule for: Level 3 Dublin Marathon October 2008Advacned runners starting at more than 15 miles per weekDate(Saturday) Saturday Sunday Monday Tuesday Wednesday Thursday FridayWeeklyMilesWorkoutDetails
7/19/2008Run, WalkorRun/Walk10 milesRestRun 4 mileseasy & stretchWeightsWorkout#2
or
Cross-train 30minutesRun 6 mileseasy &stretchTempo Run:1 mile warm-up1/2 mile hard / 1/2 mile easy / 1/2 mile hard1 mile warm-downRest
Mileage10 4 0 6 3 0 23Rank
15432
WorkoutDetails
7/26/2008Run, WalkorRun/Walk8 milesRestWeightsWorkout#2
or
Cross-train 30minutesRun 4 miles up-tempo as 1mile warm-upthen 2 milesfaster thanrace pace, 1mile warm-downRun 5 mileseasyTempo Run:1 mile warm-up4 minutes hard / 2 minuteseasy for 1 mile1 mile warm-downRest
Mileage8 0 4 5 3 0 20Rank
14352
WorkoutDetails
8/2/2008Run, WalkorRun/Walk12 milesRestRun 4 mileseasy & stretchWeightsWorkout#2
or
Cross-train 30minutesRun 5 milesat race paceTempo Run:1 mile warm-up4 minutes hard / 2 minuteseasy for 1.5 miles1 mile warm-downRest
Mileage16 4 0 5 3.5 0 28.5Rank
14532
WorkoutDetails
8/9/2008Run, WalkorRun/Walk10 milesRestWeightsWorkout#2
or
Cross-train 30minutesRun 4 miles up-tempo as 1mile warm-upthen 2 milesfaster thanrace pace, 1mile warm-downRun 4miles easyTempo Run:1 mile warm-up4 minutes hard / 2 minuteseasy for 1.5 miles1 mile warm-downRest
Mileage10 0 0 4 4 3.5 0 21.5Rank
14352
WorkoutDetails
8/16/2008Run, WalkorRun/Walk14 milesRun 4miles easyRestWeightsWorkout#2
or
Cross-train 30minutesRun 6 mileseasy &stretchTempo Run:1 mile warm-up4 minutes hard / 1 minuteseasy for 2.0 miles1 mile warm-downRest
Mileage14 4 0 0 6 4 0 28Rank
11432
 
1234567891011121314151617181920212223242526ABCDEFGHIJF1
Team in Training - VTNT 
Fall 2008 Weeks 11-15
 © 2008 Team in Training & Coach Joe English
Workout Schedule for: Level 3 Dublin Marathon October 2008Advacned runners starting at more than 15 miles per weekDate(Saturday) Saturday Sunday Monday Tuesday Wednesday Thursday FridayWeeklyMilesWorkoutDetails
8/23/2008Run, WalkorRun/Walk16 milesRestRun 4miles easyWeightsWorkout#3
or
RestTrack:1 mile warm-up;6 x 800M with 2minutes rest1 mile warm-downRun 6miles atgoal paceRest
Mileage16 4 0 5 6 31Rank
15423
WorkoutDetails
8/30/2008Run, WalkorRun/Walk14 milesRestRun 4with 1 mile easythen 3 miles 15seconds permile faster thanrace paceCross-train 45minutes
or
RestTrack:1 mile warm-up;6 x 400M with 2minutes rest1 mile warm-downRun 6miles atgoal paceRest
Mileage18 4 0 3.5 6 0 31.5Rank
13524
WorkoutDetails
9/6/2008Run, WalkorRun/Walk18 milesRestRun 4miles easyWeightsWorkout#3
or
RestTrack:1 mile warm-up;4 x 800M with 3minutes rest;4 x 400M with 1minute rest;1 mile warm-downRun 8miles atgoal paceRest
Mileage14 4 0 5 8 0 31Rank
14523
WorkoutDetails
9/13/2008Run, WalkorRun/Walk14 milesRestRun 4with 1 mile easythen 3 miles 15seconds permile faster thanrace paceCross-train 45minutes
or
RestTrack:1 mile warm-up;Ladder: 400, 800,1200, 1600, 1200,800, 400 w/ 2minutes rest1 mile warm-downRun 6miles atgoal paceRest
Mileage14 5.5 0 5.5 6 31Rank
13524
WorkoutDetails
9/20/2008Run, WalkorRun/Walk20 milesRestRun 4miles easyWeightsWorkout#3
or
RestTrack:1 mile warm-up;2 x 800M with 1minute rest;10x400M w/2minutes restbetween;1 mile warm-downRun 8miles atgoal paceRest
Mileage20 5.5 0 5.5 8 39Rank
14523
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