May 2010 Training Schedule: Howard County

Baltimore and Nike Marathon

Eric Tucker, 410-493-4660 (cell), eric@rbslaw.net

Sun Mon Tue Wed Thu Fri Sat

1

2 3 4 5 6 7 8

9 10 11 12 13 14 15
Breakfast of
Champions 8:30 AM
Hard Rock Cafe

16 17 18 st
19 20 21 22
Rest 2 miles easy 2 miles – 1 group 2 miles tempo Rest 4 miles
training HCC track

23 24 25 26 27 28 29
Cross Train Rest 2 miles easy 3 miles 2 miles tempo – Rest 5 miles
shoe clinic at
Road Runner
Sports

30 31
Cross Train Rest
Training Notes: tempo days- train at 90% effort for no more
than 20 minutes at a time, with 1 minute breaks in between
 June 2010 Training Schedule: Howard County
Baltimore and Nike Marathon
Eric Tucker, 410-493-4660 (cell), eric@rbslaw.net

Sun Mon Tue Wed Thu Fri Sat

1 2 3 4 5
2 miles easy 3 miles 2 miles tempo Rest 6 miles

6 7 8 9 10 11 12
Cross Train Rest 3 miles 4 miles 3 miles tempo Rest 6 miles

13 14 15 16 17 18 19
Cross Train Rest 3 miles 4 miles 3 miles tempo Rest 8 miles

20 21 22 23 24 25 26
Cross Train Rest 3 miles 5 miles 3 miles tempo Rest 8 miles

27 28 29 30
Cross Train Rest 3 miles 5 miles

Training Notes: Cross Training - an hour or so of walking,

biking, swimming or other exercises
 July 2010 Training Schedule: Howard County
Baltimore and Nike Marathon
Eric Tucker, 410-493-4660 (cell), eric@rbslaw.net

Sun Mon Tue Wed Thu Fri Sat

1 2 3
3 miles tempo Rest 10 miles

4 5 6 7 8 9 10
Cross Train Rest 3 miles 6 Miles 3 miles tempo Rest 10 miles

11 12 13 14 15 16 17
Cross Train Rest 4 miles 6 miles 3 miles tempo Rest 12 miles

18 19 20 21 22 23 24
Cross Train Rest 4 miles 7 miles 4 miles tempo Rest 12 miles

25 26 27 28 29 30 31
Cross Train Rest 4 miles 7 miles 4 miles tempo Rest 14 miles

Training Notes:With the summer heat and longer miles,

replacing your electrolytes is key. Try sport drinks, gus, gels or
endurolyte tablets.
 July 2010
August 2010 Training Schedule: Howard County
Baltimore and Nike Marathon
Eric Tucker, 410-493-4660 (cell), eric@rbslaw.net

Sun Mon Tue Wed Thu Fri Sat

1 2 3 4 5 6 7
Cross train Rest 4 miles 7 miles 4 miles tempo Rest 14 miles

8 9 10 11 12 13 14
Cross train Rest 4 miles 7 miles 4 miles tempo Rest 16 miles

15 16 17 18 19 20 21
Cross train Rest 5 miles 8 miles 4 miles tempo Rest 16 miles

22 23 24 25 26 27 28
Cross train Rest 5 miles 8 miles 4 miles tempo Rest 18 miles

29 30 31
Cross train Rest 5 miles

Training Notes:As you are getting stronger, try adding hill

repeats and speed work to your weekly training.
 October 2010
September 2010 Training Schedule: Howard County
Baltimore and Nike Marathon
Eric Tucker, 410-493-4660 (cell), eric@rbslaw.net

Sun Mon Tue Wed Thu Fri Sat

1 2 3 4
8 miles 4 miles tempo Rest 14 miles

5 6 7 8 9 10 11
Cross train Rest 5 miles 9 miles 4 miles tempo Rest 18 miles

12 13 14 15 16 17 18
Cross train Rest 5 miles 9 miles 4 miles tempo Rest 14-15 miles

19 20 21 22 23 24 25
Cross train Rest 5 miles 10 miles 4-5 miles tempo Rest 20 miles

26 27 28 29 30
Cross Train Rest 4 miles 6 miles 4 miles tempo

Training Notes:As the miles build the rest days become

extremely important. Be sure you are doing core work on a daily basis
Training Schedule: Howard County
Baltimore and Nike Marathon
Eric Tucker, 410-493-4660 (cell), eric@rbslaw.net
 Sun Mon Tue Wed Thu Fri Sat
1 2
Rest 12 miles

3 4 5 6 7 8 9
Cross Train Rest 3 miles 6 miles 3 miles tempo Rest 8-10 miles

10 11 12 13 14 15 16
Cross train Rest 2 miles – tempo 4 miles 2 miles easy Rest Race Day
Baltimore!

17 18 19 20 21 22 23
Race Day Nike! Show everyone Tell your friends Relax and think Think about going Update your Sleep in on
your medal! about your race! about all the for a run, but then donors on your Saturday for a
people you forget about it! finish! change!
helped!

24 25 26 27 28 29 30
Come to DC and
cheer on your
teammates, if
possible!

31
Training Notes: Race day – start slow, stay strong – you can
do this all day long!