Brooklyn TNT March 2011MARATHON SCHEDULE

Monday Tuesday Wednesday Thursday Friday Saturday Sunday HYDRATION  GUIDELINES:  

28 1 2 3 4 5 6 6-­‐8  OUNCES  EVERY  20  
Group Traininng Session Group Traininng Session Group Traininng Session MINUTES  
Cross Train 30-45
Beg REST Beg Boot Camp Beg Beg 40 Minutes Easy Run Beg REST Beg 2:45 HOURS Beg 5 Miles NUTRITION  GUIDELINES:  
minutes
Week 14

100  CALORIES  AFTER  60  

Tempo Run -10-15 minute
Int REST Int Boot Camp Int 3-5 MILES EASY Int warm up, 4 miles at Tempo, Int REST Int 3:00 HOURS Int 5 Miles
MINUTES  
10-15 minute cool down 100  CALORIES  EVERY  30  
Cross Train 30-45
Tempo Run -10-15 minute MINUTES  THERE  AFTER  -­‐    
Adv REST Adv Boot Camp 4MILES EASY Adv warm up, 5 miles at Tempo, Adv REST Adv 3:00 HOURS Adv 5 Miles FOR  A  THREE  HOUR  RUN  
minutes 10-15 minute cool down
(180  MINUTES)  YOU  WILL  
NEED  AT  LEAST  400  
7 8 9 10 11 12 13 CALORIES  -­‐    
Group Traininng Session Group Traininng Session 60  MINUTES  -­‐100KCAL  
Cross Train 30-45 90  MINUTES  -­‐  100KCAL  
Week 15

Beg REST Beg 5k Test Beg Beg 40 Minutes Easy Run Beg REST Beg 2:00 hours Beg 5 Miles 120  MINUTES  -­‐  100KCAL  
minutes
Cross Train 30-45 150  MINUTES  -­‐  100KCAL  
Int REST Int 5k Test Int Int 40 Minutes Easy Run Int REST Int 2:00 hours Int 5 Miles
minutes
8x800M Repeat with 400M
Cross Train 30-45 POST  RUN  NUTRITION  -­‐    
Adv REST Adv 5k Test Adv Adv recovery - Keep all repeats at Adv REST Adv 2:00 hours Adv 5 Miles
minutes the same time. 4  TO  1  RATION  OF  CARBS  
TO  PROTIEN  WITHIN  30  
14 15 16 17 18 19 20 MINUTES  OF  FINISHING  A  
Group Traininng Session Group Traininng Session
LONG  RUN.    EXAMPLES  
Group Training - REST or Cross Train WOULD  BE:  
Beg REST Beg Beg Beg 40 minutes of Easy Pace Run Beg REST Beg 3:00 HOURS Beg CHOCOLATE  MILK  
Pacing 30-45 Minutes
Group Training - REST or Cross Train BAGEL  WITH  PEANUT  
Week 16

Int REST Int Int Int 40 Minutes Easy Run Int REST Int 3:00 HOURS Int 5 miles - and come
Pacing 30-45 Minutes BUTER  
cheer the TEAM
CLIMB THE LADDER: 400 TURKEY  SANDWICH  
running the NYC
hard, 400 easy, 800 hard,
Group Training - REST or Cross Train HALF
Adv REST Adv Adv Adv 800 easy, 1200 Hard, 1200 Adv REST Adv 3:00 HOURS Adv
Pacing 30-45 Minutes
Easy, 800 Hard, 800 Easy, Brooklyn  Coaching  Staff  
400 Hard, 400 Easy
Jim  Purvis    
21 22 23 24 25 26 27 tntjim@gmail.com  
Group Traininng Session Group Traininng Session Group Traininng Session
Group Training - Cross Train 30-45 Jasmine  Graham  
Beg REST Beg Beg Beg 40 Minutes Easy Run Beg REST Beg 30 minutes Beg
Week 17

Pacing minutes
15K Colon Cancer pace4success@gmail.c
Group Training - Cross Train 30-45 1 mile warm up-3 miles at om  
Int REST Int Int Int Int REST Int 30 minutes Int Challenge In Central
Pacing minutes Tempo -1 mile cool down
Park
Group Training - 1 mile warm up-4 miles at Amy  Sitar  
Adv REST Adv Adv 3-5 MILES EASY Adv Adv REST Adv 30 minutes Adv
Pacing Tempo -1 mile cool down
aksitar@gmail.com  

28 29 30 31 1 2 3 Christy  Wensley  
Group Traininng Session Group Traininng Session christywensley@gmail.
Group Training - REST or Cross Train
Week 18

Beg REST Beg Beg Beg 40 Minutes Easy Run Beg REST Beg 3:00 HOURS Beg 5 Miles com  
Pacing 30-45 Minutes
Group Training -
Int REST Int Int 3-5 Miles Easy Int 3-5 Miles Easy Int REST Int 3:00 HOURS Int 5 Miles
Pacing
Group Training -
Adv REST Adv Adv 4-6 Miles Easy Adv 4-6 Miles Easy Adv REST Adv 3:00 HOURS Adv 5 Miles
Pacing

Notes: