3/19/2014

smartcoach.runnersworld.com/smartcoach/my_plan.jsp?schedid=27&viewmode=print

WEEK 1: 11 Mi
Tue Mar 18
Thu Mar 20
Sun Mar 23

Easy Run
Tempo Run
Long Run

Dist: 3 Mi @12:09
Dist: 4 Mi, inc Warm; 2 Mi @ 10:24; Cool
Dist: 4 Mi @12:09

WEEK 2: 12 Mi
Tue Mar 25
Thu Mar 27
Sun Mar 30

Easy Run
Speedwork
Long Run

Dist: 3 Mi @12:07
Dist: 4 Mi, inc Warm; 2x1600 in 9:53 w/800 jogs; Cool
Dist: 5 Mi @12:07

WEEK 3: 13 Mi
Tue Apr 1
Thu Apr 3
Sun Apr 6

Easy Run
Tempo Run
Long Run

Dist: 4 Mi @12:04
Dist: 4 Mi, inc Warm; 2 Mi @ 10:20; Cool
Dist: 5 Mi @12:04

WEEK 4: 14 Mi
Tue Apr 8
Thu Apr 10
Sun Apr 13

Easy Run
Tempo Run
Long Run

Dist: 4 Mi @12:02
Dist: 4 Mi, inc Warm; 2 Mi @ 10:17; Cool
Dist: 6 Mi @12:02

WEEK 5: 11 Mi
Tue Apr 15
Thu Apr 17
Sun Apr 20

Easy Run
Easy Run
Easy Run

Dist: 4 Mi @11:59
Dist: 3 Mi @11:59
Dist: 4 Mi @11:59

WEEK 6: 15 Mi
Tue Apr 22
Thu Apr 24
Sun Apr 27

Easy Run
Speedwork
Long Run

Dist: 5 Mi @11:59
Dist: 4 Mi, inc Warm; 2x1600 in 9:46 w/800 jogs; Cool
Dist: 6 Mi @11:59

WEEK 7: 15 Mi
Tue Apr 29
Thu May 1
Fri
May 2
Sun May 4

Easy Run
Tempo Run
Easy Run
Long Run

Dist: 3 Mi @11:57
Dist: 4 Mi, inc Warm; 2 Mi @ 10:13; Cool
Dist: 2 Mi @11:57
Dist: 6 Mi @11:57

WEEK 8: 17 Mi
Tue May 6
Thu May 8
Fri
May 9

Easy Run
Tempo Run
Easy Run

Dist: 2 Mi @11:55
Dist: 5 Mi, inc Warm; 3 Mi @ 10:16; Cool
Dist: 2 Mi @11:55

Sun

May 11

Long Run

Dist: 8 Mi @11:55

WEEK 9: 14 Mi
Tue May 13
Thu May 15
Fri
May 16
Sun May 18

Easy Run
Easy Run
Easy Run
Easy Run

Dist: 4 Mi @11:52
Dist: 3 Mi @11:52
Dist: 3 Mi @11:52
Dist: 4 Mi @11:52

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3/19/2014

Sun

smartcoach.runnersworld.com/smartcoach/my_plan.jsp?schedid=27&viewmode=print

May 18

Easy Run

Dist: 4 Mi @11:52

WEEK 10: 17 Mi
Tue May 20
Thu May 22
Fri
May 23
Sun May 25

Easy Run
Speedwork
Easy Run
Long Run

Dist: 3 Mi @11:52
Dist: 4 Mi, inc Warm; 2x1600 in 9:39 w/800 jogs; Cool
Dist: 2 Mi @11:52
Dist: 8 Mi @11:52

WEEK 11: 18 Mi
Tue May 27
Thu May 29
Fri
May 30
Sun Jun 1

Easy Run
Tempo Run
Easy Run
Long Run

Dist: 2 Mi @11:50
Dist: 5 Mi, inc Warm; 3 Mi @ 10:11; Cool
Dist: 2 Mi @11:50
Dist: 9 Mi @11:50

WEEK 12: 19 Mi
Tue Jun 3
Thu Jun 5
Fri
Jun 6
Sun Jun 8

Easy Run
Tempo Run
Easy Run
Long Run

Dist: 2 Mi @11:48
Dist: 5 Mi, inc Warm; 3 Mi @ 10:09; Cool
Dist: 2 Mi @11:48
Dist: 10 Mi @11:48

WEEK 13: 16 Mi
Tue Jun 10
Thu Jun 12
Fri
Jun 13
Sun Jun 15

Easy Run
Easy Run
Easy Run
Easy Run

Dist: 4 Mi @11:45
Dist: 4 Mi @11:45
Dist: 4 Mi @11:45
Dist: 4 Mi @11:45

WEEK 14: 20 Mi
Tue Jun 17
Thu Jun 19
Fri
Jun 20
Sun Jun 22

Easy Run
Speedwork
Easy Run
Long Run

Dist: 3 Mi @11:45
Dist: 4 Mi, inc Warm; 2x1600 in 9:33 w/800 jogs; Cool
Dist: 3 Mi @11:45
Dist: 10 Mi @11:45

WEEK 15: 21 Mi
Tue Jun 24
Thu Jun 26
Fri
Jun 27
Sun Jun 29

Easy Run
Tempo Run
Easy Run
Long Run

Dist: 3 Mi @11:43
Dist: 6 Mi, inc Warm; 4 Mi @ 10:10; Cool
Dist: 2 Mi @11:43
Dist: 10 Mi @11:43

WEEK 16: 23 Mi
Tue Jul 1
Thu Jul 3
Fri
Jul 4
Sun Jul 6

Easy Run
Tempo Run
Easy Run
Long Run

Dist: 3 Mi @11:41
Dist: 6 Mi, inc Warm; 4 Mi @ 10:08; Cool
Dist: 3 Mi @11:41
Dist: 11 Mi @11:41

WEEK 17: 18 Mi
Tue Jul 8
Easy Run
Dist: 2 Mi @11:38
Thu Jul 10
Speedwork
Dist: 3 Mi, inc Warm; 1x1600 in 9:27 w/800 jogs; Cool
Sun Jul 13
Half Marathon 13.1 Mi @10:16 Time: 2:14:36
Race Day

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