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Runner's World: Running Shoes, Marathon Training, Racing http://smartcoach.runnersworld.com/smartcoach/my_plan.

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NEW PLAN Here's your individualized training program:

MY PLAN Current race time: 20:36 for a 5K. Long run day: Saturday
FORUM Distance training goal: 5K Plan start date: Monday, 1/24/2011
Initial weekly distance: 46 - 51 Miles Race date: Saturday, 6/4/2011
PREFERENCES
Training intensity level: Very Hard Training plan length: 19 weeks
SAVED PLANS

TELL A FRIEND
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
UPGRADE
1 JAN 24 JAN 25 JAN 26 JAN 27 JAN 28 JAN 29 JAN 30

ABOUT 21 Mi Easy Run Long Run Rest / XT


Dist: 6 Mi Dist: 15 Mi
@8:30 @8:30

2 JAN 31 FEB 1 FEB 2 FEB 3 FEB 4 FEB 5 FEB 6

46 Mi Easy Run Easy Run Speedwork Easy Run Easy Run Long Run Rest / XT
Dist: 7 Mi Dist: 6 Mi Dist: 6 Mi, inc Dist: 6 Mi Dist: 6 Mi Dist: 15 Mi
@8:30 @8:30 Warm; 6x800 in @8:30 @8:30 @8:30
3:10
w/400 jogs; Cool

3 FEB 7 FEB 8 FEB 9 FEB 10 FEB 11 FEB 12 FEB 13

48 Mi Easy Run Easy Run Tempo Run Easy Run Easy Run Long Run Rest / XT
Dist: 7 Mi Dist: 6 Mi Dist: 8 Mi, inc Dist: 6 Mi Dist: 6 Mi Dist: 15 Mi
@8:28 @8:28 Warm; 6 Mi @ @8:28 @8:28 @8:28
7:15; Cool

4 FEB 14 FEB 15 FEB 16 FEB 17 FEB 18 FEB 19 FEB 20

38 Mi Easy Run Easy Run Easy Run Easy Run Easy Run Easy Run Rest / XT
Dist: 7 Mi Dist: 6 Mi Dist: 6 Mi Dist: 6 Mi Dist: 6 Mi Dist: 7 Mi
@8:25 @8:25 @8:25 @8:25 @8:25 @8:25

5 FEB 21 FEB 22 FEB 23 FEB 24 FEB 25 FEB 26 FEB 27

50 Mi Easy Run Easy Run Speedwork Easy Run Easy Run Long Run Rest / XT
Dist: 7 Mi Dist: 7 Mi Dist: 7 Mi, inc Dist: 7 Mi Dist: 7 Mi Dist: 15 Mi
@8:25 @8:25 Warm; 4x1600 in @8:25 @8:25 @8:25
6:37
w/800 jogs; Cool

6 FEB 28 MAR 1 MAR 2 MAR 3 MAR 4 MAR 5 MAR 6

53 Mi Easy Run Easy Run Speedwork Easy Run Easy Run Long Run Rest / XT
Dist: 8 Mi Dist: 8 Mi Dist: 7 Mi, inc Dist: 8 Mi Dist: 7 Mi Dist: 15 Mi
@8:22 @8:22 Warm; 7x800 in @8:22 @8:22 @8:22
3:07
w/400 jogs; Cool

7 MAR 7 MAR 8 MAR 9 MAR 10 MAR 11 MAR 12 MAR 13

55 Mi Easy Run Easy Run Tempo Run Easy Run Easy Run Long Run Rest / XT
Dist: 8 Mi Dist: 8 Mi Dist: 8 Mi, inc Dist: 8 Mi Dist: 8 Mi Dist: 15 Mi
@8:20 @8:20 Warm; 6 Mi @ @8:20 @8:20 @8:20

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Runner's World: Running Shoes, Marathon Training, Racing http://smartcoach.runnersworld.com/smartcoach/my_plan.jsp

7:08; Cool

8 MAR 14 MAR 15 MAR 16 MAR 17 MAR 18 MAR 19 MAR 20

43 Mi Easy Run Easy Run Easy Run Easy Run Easy Run Easy Run Rest / XT
Dist: 7 Mi Dist: 7 Mi Dist: 7 Mi Dist: 7 Mi Dist: 7 Mi Dist: 8 Mi
@8:17 @8:17 @8:17 @8:17 @8:17 @8:17

9 MAR 21 MAR 22 MAR 23 MAR 24 MAR 25 MAR 26 MAR 27

57 Mi Easy Run Easy Run Speedwork Easy Run Easy Run Long Run Rest / XT
Dist: 8 Mi Dist: 8 Mi Dist: 9 Mi, inc Dist: 8 Mi Dist: 8 Mi Dist: 16 Mi
@8:17 @8:17 Warm; 5x1600 in @8:17 @8:17 @8:17
6:31
w/800 jogs; Cool

10 MAR 28 MAR 29 MAR 30 MAR 31 APR 1 APR 2 APR 3

60 Mi Easy Run Easy Run Speedwork Easy Run Easy Run Long Run Rest / XT
Dist: 9 Mi Dist: 9 Mi Dist: 8 Mi, inc Dist: 9 Mi Dist: 9 Mi Dist: 16 Mi
@8:15 @8:15 Warm; 7x800 in @8:15 @8:15 @8:15
3:04
w/400 jogs; Cool

11 APR 4 APR 5 APR 6 APR 7 APR 8 APR 9 APR 10

62 Mi Easy Run Easy Run Tempo Run Easy Run Easy Run Long Run Rest / XT
Dist: 10 Mi Dist: 10 Mi Dist: 8 Mi, inc Dist: 9 Mi Dist: 9 Mi Dist: 16 Mi
@8:13 @8:13 Warm; 6 Mi @ @8:13 @8:13 @8:13
7:01; Cool

12 APR 11 APR 12 APR 13 APR 14 APR 15 APR 16 APR 17

49 Mi Easy Run Easy Run Easy Run Easy Run Easy Run Easy Run Rest / XT
Dist: 8 Mi Dist: 8 Mi Dist: 8 Mi Dist: 8 Mi Dist: 8 Mi Dist: 9 Mi
@8:10 @8:10 @8:10 @8:10 @8:10 @8:10

13 APR 18 APR 19 APR 20 APR 21 APR 22 APR 23 APR 24

65 Mi Easy Run Easy Run Speedwork Easy Run Easy Run Long Run Rest / XT
Dist: 10 Mi Dist: 10 Mi Dist: 9 Mi, inc Dist: 10 Mi Dist: 10 Mi Dist: 16 Mi
@8:10 @8:10 Warm; 5x1600 in @8:10 @8:10 @8:10
6:25
w/800 jogs; Cool

14 APR 25 APR 26 APR 27 APR 28 APR 29 APR 30 MAY 1

67 Mi Easy Run Easy Run Speedwork Easy Run Easy Run Long Run Rest / XT
Dist: 11 Mi Dist: 10 Mi Dist: 9 Mi, inc Dist: 10 Mi Dist: 10 Mi Dist: 17 Mi
@8:08 @8:08 Warm; 8x800 in @8:08 @8:08 @8:08
3:02
w/400 jogs; Cool

15 MAY 2 MAY 3 MAY 4 MAY 5 MAY 6 MAY 7 MAY 8

70 Mi Easy Run Easy Run Tempo Run Easy Run Easy Run Long Run Rest / XT
Dist: 11 Mi Dist: 11 Mi Dist: 10 Mi, inc Dist: 11 Mi Dist: 10 Mi Dist: 17 Mi
@8:05 @8:05 Warm; 6 Mi @ @8:05 @8:05 @8:05
6:55; Cool

16 MAY 9 MAY 10 MAY 11 MAY 12 MAY 13 MAY 14 MAY 15

55 Mi Easy Run Easy Run Easy Run Easy Run Easy Run Easy Run Rest / XT
Dist: 9 Mi Dist: 9 Mi Dist: 9 Mi Dist: 9 Mi Dist: 9 Mi Dist: 10 Mi
@8:03 @8:03 @8:03 @8:03 @8:03 @8:03

17 MAY 16 MAY 17 MAY 18 MAY 19 MAY 20 MAY 21 MAY 22

72 Mi Easy Run Easy Run Speedwork Easy Run Easy Run Long Run Rest / XT
Dist: 12 Mi Dist: 11 Mi Dist: 10 Mi, inc Dist: 11 Mi Dist: 11 Mi Dist: 17 Mi
@8:03 @8:03 Warm; 5x1600 in @8:03 @8:03 @8:03
6:19
w/800 jogs; Cool

18 MAY 23 MAY 24 MAY 25 MAY 26 MAY 27 MAY 28 MAY 29

75 Mi Easy Run Easy Run Speedwork Easy Run Easy Run Long Run Rest / XT
Dist: 12 Mi Dist: 12 Mi Dist: 11 Mi, inc Dist: 12 Mi Dist: 11 Mi Dist: 17 Mi
@8:01 @8:01 Warm; 8x800 in @8:01 @8:01 @8:01
2:59
w/400 jogs; Cool

19 MAY 30 MAY 31 JUN 1 JUN 2 JUN 3 JUN 4 JUN 5

23 Mi Easy Run Easy Run Speedwork Easy Run Rest / XT 5K Race Day Rest / XT
Dist: 5 Mi Dist: 5 Mi Dist: 5 Mi, inc Dist: 5 Mi 5K @5:51
@7:59 @7:59 Warm; 4x800 in @7:59 Time: 18:10
2:58

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Runner's World: Running Shoes, Marathon Training, Racing http://smartcoach.runnersworld.com/smartcoach/my_plan.jsp

w/400 jogs; Cool

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