Brooklyn TNT February 2011

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Definitions

31 1 GROUP TRAINING SESSION2 3 4 5 6
GROUP TRAINING SESSION
HALF FULL HALF FULL HALF FULL HALF FULL HALF FULL HALF FULL HALF FULL EZ Pace - pace at which
Beg REST REST Beg HILL TRAINING
HILL TRAINING Beg
Cross Train 30-40 minutes
Cross Train 30-40 minutes
Beg 40 minutes Easy Beg REST REST Beg Beg 4 MILES 5 Miles you can hold a normal
conversation.
Tempo Run: 15 minute warm up, 1.5
Week 9

miles at Tempo Pace, 5 Minutes Easy Tempo Pace- this is a

Int REST REST Int HILL TRAINING
HILL TRAINING Int
Cross Train 30-45 Minuets
Cross Train 30-45 Minuets
Int Run, 1.5 Miles at Tempo Pace, 15 Int REST REST Int Int 4 MILES 5 Miles
ALL LEVELS 2 LOOPS
minute Cool Down pace that feels
OF PROSPECT PARK
comfotably hard. You
Tempo Run -10-15 minute should be working hard- if
Adv REST REST Adv HILL TRAINING
HILL TRAINING Adv 3-4 miles easy 3-4 miles easy Adv warm up, 4 miles at Tempo, Adv REST REST Adv Adv 4 MILES 5 Miles you were asked a
10-15 minute cool down question, you should only
be able to give one word
7 8 GROUP TRAINING SESSION9 10 11 12 GROUP TRAINING SESSION
13 answers. Try on the
Tempo pace prescribed by
HALF FULL HALF FULL HALF FULL HALF FULL HALF FULL HALF FULL HALF FULL
McMillan run calculator
Beg REST REST Beg HILL TRAINING
HILL TRAINING Beg
Cross Train 30-40 minutes
Cross Train 30-40 minutes
Beg Beg REST REST Beg 7 Miles 2:00 hour RunBeg 4 MILES 5 Miles based on your 5K test.
40 minutes Easy
Week 10

REST - this means just

Tempo Run: 15 minute warm up, 2-3 that. Give you body a
Int REST REST Int HILL TRAINING
HILL TRAINING Int Cross Train 30-45 Minuets
Cross Train 30-45 Minuets
Int Miles at Tempo, 15 Minute Cool Down Int REST REST Int 7 Miles 2:15 Run Int 4 MILES 5 Miles
time to recover from the
weekend.
Tempo Run -10-15 minute
Adv REST REST Adv HILL TRAINING
HILL TRAINING Adv 4-5 Miles 4-5 Miles Adv warm up, 5 miles at Tempo, Adv REST REST Adv 7 Miles 2:30 Run Adv 4 MILES 5 Miles
Cross Training - anything
10-15 minute cool down
other than running:
cycling, swimming, yoga,
14 15 GROUP TRAINING SESSION16 17 18 19 20 GROUP TRAINING SESSION
boot camp
HALF FULL HALF FULL HALF FULL HALF FULL HALF FULL HALF FULL HALF FULL
Cherry Cherry Tree 10
Beg REST REST Beg HILL TRAINING
HILL TRAINING Beg
Cross Train 30-40 minutes
Cross Train 30-40 minutes
Beg Beg 4 miles 5 miles Beg Rest Rest Beg Tree 10 Miler plus 1 Strength Training - no
40 minutes Easy
need for large weights,
Week 11

Miler mile
10-20 minute warm up, 4 Cherry Cherry Tree 10 just simple squats,
Int REST REST Int HILL TRAINING
HILL TRAINING Int 3-4 MILES EASY 3-4 MILES EASY Int miles at Tempo Pace, 10- Int 4 miles 5 miles Int Rest Rest Int Tree 10 Miler plus 2 Brooklyn Coaching
lunges, planks, pushStaff
up
20 minute cool down Miler miles
Tempo Run -10-15 minute Cherry Cherry Tree 10
will do. 3 Sets of 5-10
Adv REST REST Adv HILL TRAINING
HILL TRAINING Adv 5 miles 5 miles Adv warm up, 5 miles at Tempo, Adv 4 miles 5 miles Adv Rest Rest Adv Tree 10 Miler plus 3 Jim Purvis
reps will do.
10-15 minute cool down Miler miles tntjim@gmail.com

21 22 GROUP TRAINING SESSION23 24 25 26 GROUP TRAINING SESSION

27 Jasmine Graham
HALF FULL HALF FULL HALF FULL HALF FULL HALF FULL HALF FULL HALF FULL
pace4success@gmail.com

Beg REST REST Beg Beg 3 Miles 4 miles Beg Beg REST REST Beg8-10 Miles
2:15-2:30 timed run
Beg 4 MILES 5 Miles
Week 12

We're dialling back this 40 minutes Easy Amy Sitar

week - easy run with 6x800meter repeats at hard effort with aksitar@gmail.com
Int REST REST Int Int 3-4 MILES EASY 5 miles Int 400M recovery Int REST REST Int8-10 Miles
2:30-2:45 timed run
Int 4 MILES 5 Miles
stretching and some light
x-training 6-8x800meter repeats with 400M Christy Wensley
Adv REST REST Adv Adv 5 miles 6 miles Adv Adv REST REST Adv8-10 Miles
2:45 timed runAdv 4 MILES 5 Miles
Recovery christywensley@gmail.co
m
28 1 GROUP TRAINING SESSION2 3 4 5 6
HALF FULL HALF FULL HALF FULL HALF FULL HALF FULL HALF FULL HALF FULL
Week 13

Beg REST REST Beg Beg Beg Beg REST REST Beg Beg

Int REST REST Int Int Int Int REST REST Int Int

Adv REST REST Adv Adv Adv Adv REST REST Adv Adv
 Brooklyn TNT January 2011
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Definitions
1 2
Group Traininng Session EZ Pace - pace at
Week 4

Beg Easy 30 minutesBeg 4 miles which you can hold

Int Easy 4-5/or OffInt 5 Miles a normal
Adv Easy 5-6/or OffAdv 5 Miles conversation.

Strides - increase
3 4 5 6 7 8 9
in effort for a short
Group Traininng Session Group Traininng Session duration of time -
30-40 minutes 30 seconds max
Cross Train 30-40 minutes
Week 5

Beg REST Beg Effort Beg Beg of Easy Pace Beg REST Beg Fred Lebow 5 Miler Beg
30-45 minutes EZ Pace
Run
6 Miles Easy Pace
REST - this means
4 Miles EZ 4 Miles EZ(warm
Int REST Int Effort Int Int with 5 strides Int REST Int Fred Lebow 5 Miler Int 5 Miles just that. Give you
Pace Pace
up for 2 miles; then
do five strides. A body a time to
Adv REST Adv Effort Adv Adv stride is 20-30 Adv REST Adv Fred Lebow 5 Miler Adv 5 Miles
5-6 Miles EZ Pace seconds of fast recover from the
pace running, with weekend.
an equal amount of
10 11 12 13 rest) 14 15 16
Group Traininng Session Group Traininng Session Cross Training -
Cross Train 40 minutes of anything other
Beg REST Beg Effort 2 Beg Beg Beg REST Beg 6 Miles EZ Pace
Beg 3 Miles
Week 6

30-45 minutes Easy Pace Run than running:

Cross Train cycling, swimming,
Int REST Int Effort 2 Int Int 4-5 Miles EZ Pace
Int REST Int 7-8 Miles EZ Pace
Int 5 Miles
30-45 minutes yoga, boot camp
Cross Train
Adv REST Adv Effort 2 Adv Adv 4 miles Easy Adv REST Adv 8-9 Miles EZ Pace
Adv 5 Miles
30-45 minutes Strength Training -
no need for large
17 18 19 20 21 22 23 weights, just
Group Traininng Session Group Traininng Session simple squats,
Sitar Wensley Cross Train 40 minutes of lunges, planks,
Beg REST Beg Beg Beg Beg REST Beg 7 miles EZ Pace
Beg 4 Miles
Week 7

5K Challenge 30-45 minutes Easy Pace Run push up will do. 3

6 Miles Easy Pace
Sitar Wensley Cross Train 45 Sets of 5-10 reps
Int REST Int Int Int with 5 strides (warm Int REST Int 8-9 Miles EZ Pace
Int 5 Miles
5K Challenge Minutes 4-5for
up miles
2 miles;
Easy then
Pace will do.
Sitar Wensley do five strides. A
Adv REST Adv Adv Adv stride is 20-30 Adv REST Adv 9-10 Miles EZ Pace
Adv 5 Miles
5K Challenge 5-6 Miles EZ Pace seconds of fast
pace running, with
an equal amount of Brooklyn Coaching
24 25 26 27 rest) 28 29 30 Staff
Group Traininng Session Group Traininng Session

Cross Train 40 minutes of

Week 8

Beg REST Beg HILL TRAINING Beg Beg REST Beg 8 Miles EZ Pace
Beg 5 Miles Jim Purvis
30-45 minutes Easy Pace Run
tntjim@gmail.com
Cross Train 45
Int REST Int HILL TRAINING Int Int REST Int 10 Miles EZ Pace
Int 5 Miles
Minutes 4-5 miles Easy Pace
Jasmine Graham
Adv REST Adv HILL TRAINING Adv REST Adv REST Adv 11-12 Miles EZ Pace
Adv 5 Miles pace4success@gmail.
4-5 miles Easy Pace
com
31 Notes:

Beg REST Amy Sitar

Week 9

aksitar@gmail.com
Int REST
Christy Wensley
Adv REST christywensley@gmail
.com
 Brooklyn TNT December 2010
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 2 3 4 5 Definitions
Group Traininng Session 12:00 8:30
Beg 30 Minutes Beg 30 Minutes 5 7 EZ Pace - pace at
30-35 minutes which you can hold
Int 30 Minutes Int 5 7
EZ Pace a normal
40-45 Min or 5
miles which
conversation.
Adv 6-7 miles Adv 10.5-11 11-12 '
ever comes
first Strides - increase
20.5-21 25-26
in effort for a short
6 7 8 9 10 11 12 duration of time -
Group Traininng Session Group Traininng Session 30 seconds max
Cross
Beg REST Beg Counting StepsBeg Train/Strength Beg 30 Minutes EZ Pace
Beg REST Beg 30 Minutes Beg 30 Minutes
REST - this means
Week 1

Counting Train
Cross
30-35 minutes just that. Give you
Int REST Int Steps & 400m Int Train/Strength Int 30-40 Min EZ Pace
Int REST Int 4-5 miles Int
30 Minute EZ Pace body a time to
Repeats Train 40-45 Min or 5
Counting Warm Up- recover from the
45 Minutes miles which
Adv REST Adv Steps & 400m Adv followed by Adv Adv REST Adv 8 Miles Adv weekend.
with 5 strides ever comes
Repeats Strength
first
Training
Cross Training -
13 14 15 16 17 18 19 anything other
Group Traininng Session
Cross
Group Traininng Session than running:
Beg REST Beg Arm Swing - Hi-Lo
Beg Train/Strength Beg 30 Minutes EZ Pace
Beg REST Beg The 3.3 - one loop
Beg 30 Minutes cycling, swimming,
yoga, boot camp
Week 2

Train
Cross
30-35 minutes
Int REST Int 3x 800M RepeatInt Train/Strength Int 35-45 Min EZ Pace
Int REST Int 6 Miles Int
30 Minute EZ Pace
Train 40-45 Min or 5 Strength Training -
Warm Up-
45 Minutes miles which no need for large
Adv REST Adv 4x800m RepeatAdv followed by Adv Adv REST Adv 7-8 miles Adv
with 5 strides ever comes weights, just
Strength
first simple squats,
Training
Brooklyn
lunges, Coaching
planks,
20 21 22 23 24 25 26 Staff up will do. 3
push
Group Traininng Session Group Traininng Session
Cross Sets of 5-10 reps
30-35 minutes Jim do.
Purvis
Beg REST Beg Train/Strength Beg
Beg Cross Training Beg 30 Minutes EZ Pace REST Beg 4 miles or RESTBeg will
EZ Pace
Week 3

Train 40-45 Min or 5 tntjim@gmail.com

Cross
miles which
Int REST Int Cross Training Int 45 Minutes EZ Pace
Int Train/Strength Int REST Int 7 miles or RESTInt
ever comes Jasmine Graham
Train
first pace4success@gmail
45 Minutes
Adv REST Adv Cross Training Adv 3-5 miles EZ Adv Adv REST Adv 8-9 miles or REST
Adv 4-5 Miles .com
with 5 strides

Amy Sitar
27 28 29 30 31
akstiar@gmail.com
Group Traininng Session REST
Cross
Week 4

Beg REST Beg EFFORT Beg Train/Strength Beg 30 Minutes EZ PaceOR FIND A Christy Wensley
Train
Cross christywensley@gma
Int REST Int EFFORT Int Train/Strength Int 35-45 Min EZ Pace
MIDNIGHT RUN il.com
Train
1 mile EZ, 2
45 Minutes
Adv REST Adv EFFORT/Time Trial
Adv mile Tempo, 1 Adv Tomorrow we run!
with 5 strides
mile EZ
Notes:
DATE WEEK DAY Beginner
12/6/2010 Week 1 Monday REST
12/7/2010 Week 1 Tuesday Counting Steps
12/8/2010 Week 1 Wednesday Cross Train/Strength Train
12/9/2010 Week 1 Thursday 30 Minutes EZ Pace
12/10/2010 Week 1 Friday Off
12/11/2010 Week 1 Saturday 30 Minutes
12/12/2010 Week 1 Sunday 30 Minutes
12/13/2010 Week 2 Monday REST
12/14/2010 Week 2 Tuesday Arm Swing - Hi-Lo
12/15/2010 Week 2 Wednesday Cross Train/Strength Train
12/16/2010 Week 2 Thursday 30 Minutes EZ Pace
12/17/2010 Week 2 Friday Off
12/18/2010 Week 2 Saturday The 3.3 - one loop
12/19/2010 Week 2 Sunday 30 Minutes
12/20/2010 Week 3 Monday REST
12/21/2010 Week 3 Tuesday Cross Training
12/22/2010 Week 3 Wednesday 30 Minutes EZ Pace
12/23/2010 Week 3 Thursday Cross Train/Strength Train
12/24/2010 Week 3 Friday Off
12/25/2010 Week 3 Saturday 4 miles or REST
12/26/2010 Week 3 Sunday 30-35 minutes EZ Pace
12/27/2010 Week 4 Monday REST
12/28/2010 Week 4 Tuesday EFFORT
12/29/2010 Week 4 Wednesday Cross Train/Strength Train
12/30/2010 Week 4 Thursday 30 Minutes EZ Pace
12/31/2010 Week 4 Friday Off
1/1/2011 Week 4 Saturday Easy 30 Minutes
1/2/2011 Week 4 Sunday 4 miles
1/3/2011 Week 5 Monday Off
1/4/2011 Week 5 Tuesday
1/5/2011 Week 5 Wednesday Cross Train 30-45 minutes

1/6/2011 Week 5 Thursday 30-40 minutes of Easy Pace Run

1/7/2011 Week 5 Friday Off
1/8/2011 Week 5 Saturday GTS - Fred Lebow 5 Miler
1/9/2011 Week 5 Sunday 30-40 minutes of Easy Pace Run
1/10/2011 Week 6 Monday OFF
1/11/2011 Week 6 Tuesday GTS: Boot Camp With Coach Jaz
1/12/2011 Week 6 Wednesday Off or Cross Train 30-45 minutes
1/13/2011 Week 6 Thursday 40 minutes of Easy Pace Running
1/14/2011 Week 6 Friday Off
1/15/2011 Week 6 Saturday 6 Miles Easy Pace
1/16/2011 Week 6 Sunday 35-45 minutes of Easy Pace Running
1/17/2011 Week 7 Monday Off
1/18/2011 Week 7 Tuesday GTS - Effort
1/19/2011 Week 7 Wednesday Cross Train 30-45 minutes
1/20/2011 Week 7 Thursday 40 minutes of Easy Pace Running
1/21/2011 Week 7 Friday Off
1/22/2011 Week 7 Saturday 7 Miles EZ Pace
1/23/2011 Week 7 Sunday 35-45 minutes of Easy Pace Running
1/24/2011 Week 8 Monday Off
1/25/2011 Week 8 Tuesday GTS: Effort 2
1/26/2011 Week 8 Wednesday Cross Train 30-45 minutes
1/27/2011 Week 8 Thursday 40 minutes of Easy Pace Running
1/28/2011 Week 8 Friday Off
1/29/2011 Week 8 Saturday 8 Miles Easy Pace
1/30/2011 Week 8 Sunday 45 minutes of Easy Pace Running
1/31/2011 Week 9 Monday Off
2/1/2011 Week 9 Tuesday 5K Test
2/2/2011 Week 9 Wednesday Cross Train 30-40 minutes

2/3/2011 Week 9 Thursday 40 minutes Easy

2/4/2011 Week 9 Friday Off
2/5/2011 Week 9 Saturday GTS - 8 Miles
2/6/2011 Week 9 Sunday 4 miles Easy
2/7/2011 Week 10 Monday Off
2/8/2011 Week 10 Tuesday Hills
2/9/2011 Week 10 Wednesday Cross Train 30-40 minutes
2/10/2011 Week 10 Thursday 40 minutes Easy Run
2/11/2011 Week 10 Friday Off
2/12/2011 Week 10 Saturday GTS: 9-10 Miles
2/13/2011 Week 10 Sunday 4 miles Easy
2/14/2011 Week 11 Monday Off or Cross Train
2/15/2011 Week 11 Tuesday Hills
2/16/2011 Week 11 Wednesday Cross Train 30-40 minutes
2/17/2011 Week 11 Thursday 40 Minutes Easy Run
2/18/2011 Week 11 Friday Off
2/19/2011 Week 11 Saturday GTS: 11-12 Miles
2/20/2011 Week 11 Sunday 4-5 miles easy
2/21/2011 Week 12 Monday Cross Train
2/22/2011 Week 12 Tuesday Hills
2/23/2011 Week 12 Wednesday OFF-
2/24/2011 Week 12 Thursday 40 minutes easy run
2/25/2011 Week 12 Friday Off
2/26/2011 Week 12 Saturday Al Gordon 4 miler
2/27/2011 Week 12 Sunday 10 miles - Battle of Brooklyn
2/28/2011 Week 13 Monday
3/1/2011 Week 13 Tuesday
3/2/2011 Week 13 Wednesday
3/3/2011 Week 13 Thursday
3/4/2011 Week 13 Friday
3/5/2011 Week 13 Saturday
3/6/2011 Week 13 Sunday
3/7/2011 Week 14 Monday
3/8/2011 Week 14 Tuesday
3/9/2011 Week 14 Wednesday
3/10/2011 Week 14 Thursday
3/11/2011 Week 14 Friday
3/12/2011 Week 14 Saturday
3/13/2011 Week 14 Sunday
3/14/2011 Week 15 Monday
3/15/2011 Week 15 Tuesday
3/16/2011 Week 15 Wednesday
3/17/2011 Week 15 Thursday
3/18/2011 Week 15 Friday
3/19/2011 Week 15 Saturday
3/20/2011 Week 15 Sunday
3/21/2011 Week 16 Monday
3/22/2011 Week 16 Tuesday
3/23/2011 Week 16 Wednesday
3/24/2011 Week 16 Thursday
3/25/2011 Week 16 Friday
3/26/2011 Week 16 Saturday
3/27/2011 Week 16 Sunday
3/28/2011 Week 17 Monday
3/29/2011 Week 17 Tuesday
3/30/2011 Week 17 Wednesday
3/31/2011 Week 17 Thursday
4/1/2011 Week 17 Friday
4/2/2011 Week 17 Saturday
4/3/2011 Week 17 Sunday
4/4/2011 Week 18 Monday
4/5/2011 Week 18 Tuesday
4/6/2011 Week 18 Wednesday
4/7/2011 Week 18 Thursday
4/8/2011 Week 18 Friday
4/9/2011 Week 18 Saturday
4/10/2011 Week 18 Sunday
4/11/2011 Week 19 Monday
4/12/2011 Week 19 Tuesday
4/13/2011 Week 19 Wednesday
4/14/2011 Week 19 Thursday
4/15/2011 Week 19 Friday
4/16/2011 Week 19 Saturday
4/17/2011 Week 19 Sunday
4/18/2011 Week 20 Monday
4/19/2011 Week 20 Tuesday
4/20/2011 Week 20 Wednesday
4/21/2011 Week 20 Thursday
4/22/2011 Week 20 Friday
4/23/2011 Week 20 Saturday
4/24/2011 Week 20 Sunday
4/25/2011 Week 21 Monday
4/26/2011 Week 21 Tuesday
4/27/2011 Week 21 Wednesday
4/28/2011 Week 21 Thursday
4/29/2011 Week 21 Friday
4/30/2011 Week 21 Saturday
5/1/2011 Week 21 Sunday
INTERMEDIATE ADVANCED
Off
Counting Steps & 400m Repeats Counting Steps & 400m Repeats
30 Minute Warm Up- followed by
Cross Train/Strength Train
Strength Training
30-40 Min EZ Pace 45 Minutes with 5 strides
Off Off
4-5 miles 8 Miles
40-45 Min or 5 miles which ever
30-35 minutes EZ Pace
comes first
Off
3x 800M Repeat 4x800m Repeat
30 Minute Warm Up- followed by
Cross Train/Strength Train
Strength Training
30-40 Min EZ Pace 45 Minutes with 5 strides
Off Off
6 Miles 7-8 miles
40-45 Min or 5 miles which ever
30-35 minutes EZ Pace
comes first
Off
Cross Training Cross Training
45 Minutes EZ Pace 3-5 miles EZ
Cross Train/Strength Train 45 Minutes with 5 strides
Off Off
7 miles or REST 8-9 miles or REST
40-45 Min or 5 miles which ever
4-5 Miles
comes first
Off
EFFORT EFFORT/Time Trial
Cross Train/Strength Train 1 mile EZ, 2 mile Tempo, 1 mile EZ
35-45 Min EZ Pace 45 Minutes with 5 strides
Off Off
Easy 4-5/or Off Easy 5-6/or Off
5 Miles 5 Miles
Off Cross Train
Effort 2 Effort 2
4 miles Easy Pace 5-6 Miles Easy Pace
6 Miles Easy Pace with 5 strides (warm up for
2 miles; then do five strides. A stride is 20-30
seconds of fast pace running, with an equal
4 miles Easy Pace amount of rest)
Off Off
GTS: RACE OF THE MONTH - Fred Lebow 5 Miler - GTS: RACE OF THE MONTH - Fred Lebow 5
Plus mileage before race Miler - Plus mileage before race
4 miles Easy/Or find a 4th of July Fun Run 4 Miles Easy Pace
Off 3-4 Miles Easy Pace
BOOT CAMP WITH COACH JAZ GTS: Boot Camp With Coach Jaz
Off or 3 Miles Easy Off or 4 Miles Easy Pace
4 miles Easy 6 Miles Easy Pace with 5 strides
Off Off
GTS: 8-9 Miles GTS: 10-11 Miles Easy
4 Miles Easy 4-5 miles easy pace
OFF Off or Cross Train
GTS - Effort GTS - Effort
Cross Train 45 Minutes 5-6 Miles Easy Pace
4-5 miles Easy Pace 6 Miles Easy Pace with 5 strides
Off Off

4 Miles Easy Pace 3-4 miles easy pace (RECOVERY RUN)

Off Cross Train
GTS - Effort #2 GTS: Effort 2
 OFF- Stretch gentle & easy; this is a
Crosstrain 45 Minutes scheduled day of rest!
4-5 Miles Easy 4-5 Miles Easy Pace
Off Off
10 Miles Easy Pace GTS: 11-12 Miles
4 Miles Easy Pace 4 Miles Easy Pace
Off Cross Train
5K Test 5K Test
Cross Train 30-45 Minuets 3-4 miles easy
Tempo Run: 15 minute warm up, 1.5 miles at
1 mile Easy Pace, 2 mile at tempo, 1 mile cool
Tempo Pace, 5 Minutes Easy Run, 1.5 Miles at
down
Tempo Pace, 15 minute Cool Down
Off Off
GTS: 10 Miles GTS : 13-14 miles Easy
5 Miles Easy Pace 5 Miles Easy Pace
Off Cross Train
Hills Hills
Cross Train 30-45 minutes 4-5 miles Easy
Tempo Run: 15 minute warm up, 2-3 Miles at 6 Miles - 1 Mile easy, 3 miles at Tempo, 2 miles
Tempo, 15 Minute Cool Down easy
Off Off
GTS: 11-12 miles Easy GTS: 15 Miles
5 Miles Easy Pace 5 Miles Easy Pace
Off or Cross Train Off or Cross Train
Hills Hills
3 Miles 5 miles easy
10-20 minute warm up, 4 miles at Tempo Pace, 10- 10-20 minute warm up, 4 miles at Tempo Pace,
20 minute cool down 10-20 minute cool down
Off Off
GTS: 13-14 Miles or Bronx Half GTS: 16 Miles or Bronx Half
4-5 mies Or Bronx Half 4-5 mies Or Bronx Half
Off or Cross Train Cross Train
Hills Hills
OFF- Stretch gentle & easy; this is a scheduled OFF- Stretch gentle & easy; this is a
day of rest! scheduled day of rest!
4-5 Miles Easy Pace 4-5 Miles Easy Pace
Off Off
Al Gordon 4 miler Al Gordon 4 miler
10 miles - Battle of Brooklyn 10 miles - Battle of Brooklyn
NYC HALF MARATHON NYC HALF MARATHON NYC HALF MARATHON

PARIS MARATHON PARIS MARATHON PARIS MARATHON

NJ/VAN - EVENT NJ/VAN - EVENT NJ/VAN - EVENT