TRAINING PLAN FOR MY HALF AND FULL MARATHONS

Week 1 Date 7/27/09 Mon XT Tues EASY - 4 Mil Wed EASY - 4 Mil Thur EASY - 4 Mil Fri Sat Sun LONG - 9 Mil Weekly Total 26 TEMPO - 5 Mil (Warm, 3 REST @9:05,Cool) SPEED - 5 Mil (Warm, 2x1600 REST in 8:25 w/800 jogs, Cool) TEMPO - 5 Mil CELEBRATION (Warm, 3 OF RUNNING 5K @9:00,Cool) TEMPO - 6 Mil (Warm, 4 REST @9:10,Cool) EASY - 5 Mil SPEED - 7 Mil (Warm, 3x1600 in 8:20 w/800 jogs, Cool) TEMPO - 6 Mil (Warm, 4 @9:05,Cool) TEMPO - 7 Mil (Warm, 5 @9:10,Cool) SPEED - 8 Mil (Warm, 4x1600 in 8:15 w/800 jogs, Cool) TEMPO - 5 Mil (Warm, 3 @9:00,Cool) EASY - 7 Mil REST

2

8/3/09

XT

EASY - 5 Mil

EASY - 4 Mil

EASY - 4 Mil

LONG - 9 Mil

27

3 4 5

8/10/09 8/17/09 8/24/09

XT XT XT

EASY - 5 Mil EASY - 5 Mil EASY - 6 Mil

EASY - 4 Mil EASY - 4 Mil REST

REST EASY - 4 Mil EASY - 5 Mil

LONG - 10 Mil LONG - 10 Mil EASY - 6 Mil

27.1 29 22

6

8/31/09

XT

EASY - 4 Mil

EASY - 4 Mil

EASY - 4 Mil

REST

LONG - 11 Mil

30

7-1 8-2

9/7/09 9/14/09

XT XT

EASY - 5 Mil EASY - 5 Mil

EASY - 5 Mil EASY - 4 Mil

REST REST

ROCK 'N' RUN 5K RUN FOR AUTISM 5K

LONG - 11 Mil LONG - 12 Mil

30.1 31.1

9-3

9/21/09

XT

EASY - 5 Mil

EASY - 4 Mil

EASY - 4 Mil

REST

LONG - 12 Mil

33

10-4 5

9/28/09 10/5/09

XT XT

EASY - 4 Mil EASY - 3 Mil

EASY - 4 Mil EASY - 7 Mil

EASY - 4 Mil EASY - 3 Mil

REST REST

LONG - 14 Mil WWFOR HALF

31 33.1

6 7 8 9 10 11 12 13 14 15 16 17 18

10/12/09 10/19/09 10/26/09 11/2/09 11/9/09 11/16/09 11/23/09 11/30/09 12/7/09 12/14/09 12/21/09 12/28/09 1/4/10

XT XT XT XT EASY - 4 Mil XT XT XT XT XT XT XT s

EASY - 4 Mil EASY - 4 Mil EASY - 4 Mil EASY - 4 Mil EASY - 5 Mil EASY - 5 Mil EASY - 5 Mil EASY - 6 Mil EASY - 5 Mil EASY - 5 Mil EASY - 5 Mil EASY - 4 Mil EASY - 3 Mil

EASY - 7 Mil EASY - 8 Mil EASY - 8 Mil EASY - 9 Mil EASY - 9 Mil EASY - 10 Mil EASY - 6 Mil EASY - 10 Mil EASY - 6 Mil EASY - 8 Mil EASY - 8 Mil EASY - 6 Mil EASY - 4 Mil

EASY - 4 Mil EASY - 4 Mil EASY - 4 Mil EASY - 4 Mil REST EASY - 5 Mil EASY - 5 Mil REST EASY - 5 Mil EASY - 4 Mil EASY - 5 Mil EASY - 4 Mil REST

TEMPO - 7 Mil (Warm, 5 @9:10,Cool) TEMPO - 8 Mil (Warm, 6 @9:10,Cool) EASY - 8 Mil TEMPO - 9 Mil (Warm, 7 @9:10,Cool) EASY - 4 Mil EASY - 9 Mil TEMPO - 7 Mil (Warm, 5 @9:05,Cool) TEMPO - 7 Mil (Warm, 5 @9:10,Cool) EASY - 6 Mil TEMPO - 10 Mil (Warm, 8 @9:10,Cool) TEMPO - 4 Mil (Warm, 2 @9:00,Cool) EASY - 4 Mil REST

REST REST REST REST BALDWIN PARK HALF MARATHON REST REST REINDEER RUN 5K REST REST REST REST EASY - 2 Mil

LONG - 10 Mil LONG - 16 Mil LONG - 17 Mil LONG - 19 Mil REST LONG - 20 Mil LONG - 13 Mil LONG - 22 Mil LONG - 12 Mil LONG - 24 Mil LONG - 12 Mil LONG - 8 Mil DISNEY MARATHON

32 40 41 45 35.1 49 36 48.1 34 51 34 26 35.2

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