February

2012
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

6
3 M RUN 7:45 pace

7
4 M RUN 7:30 pace

8
3 M RUN 7:45 pace

9
25 TEMPO buildup to 6:25 pace

10
REST

11
3 M RUN 7:30 pace

12
9 7:15 pace

13
3 M RUN 7:45 pace

14
4 M RUN 7:30 pace

15
3 M RUN 7:45 pace

16
3 x 800 3:00 pace repeats

17
REST

18
4 M PACE 6:45 pace

19
6 7:15 pace

20
3 M RUN 7:45 pace

21
5 M RUN 7:30 pace

22
3 M RUN 7:45 pace

23
3 x HILL 0.25 mile repeats

24
REST

25
5 M PACE 6:45 pace

26
10 7:15 pace

27
3 M RUN 7:45 pace

28
5 M RUN 7:30 pace

29
3 M RUN 7:45 pace

March 2012
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

1
30 TEMPO buildup to 6:25 pace

2
REST

3
5 M RUN 7:30 pace

4
11 7:15 pace

5
3 M RUN 7:45 pace

6
6 M RUN 7:30 pace

7
3 M RUN 7:45 pace

8
4 x 800 3:00 pace repeats

9
REST

10
6 M PACE 6:45 pace

11
8 7:15 pace

12
3 M RUN 7:45 pace

13
6 M RUN 7:30 pace

14
3 M RUN 7:45 pace

15
4 x HILL 0.25 mile repeats

16
REST

17
6 M PACE 6:45 pace

18
13 7:15 pace

19
3 M RUN 7:45 pace

20
7 M RUN 7:30 pace

21
3 M RUN 7:45 pace

22
35 TEMPO buildup to 6:25 pace

23
REST

24
7 M RUN 7:30 pace

25
14 7:15 pace

26
3 M RUN 7:45 pace

27
7 M RUN 7:30 pace

28
3 M RUN 7:45 pace

29
5 x 800 3:00 pace repeats

30
REST

31
7 M PACE 6:45 pace

April 2012
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

1
10 7:15 pace

2
3 M RUN 7:45 pace

3
8 M RUN 7:30 pace

4
4 M RUN 7:45 pace

5
5 x HILL 0.25 mile repeats

6
REST

7
8 M PACE 6:45 pace

8
16 7:15 pace

9
3 M RUN 7:45 pace

10
8 M RUN 7:30 pace

11
4 M RUN 7:45 pace

12
40 TEMPO buildup to 6:25 pace

13
REST

14
8 M RUN 7:30 pace

15
17 7:15 pace

16
3 M RUN 7:45 pace

17
9 M RUN 7:30 pace

18
4 M RUN 7:45 pace

19
6 x 800 3:00 pace repeats

20
REST

21
REST

22
HALF MARATHON 6:45 pace

23
3 M RUN 7:45 pace

24
9 M RUN 7:30 pace

25
4 M RUN 7:45 pace

26
6 x HILL 0.25 mile repeats

27
REST

28
9 M PACE 6:45 pace

29
19 7:15 pace

30
4 M RUN 7:45 pace

May 2012
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

1
10 M RUN 7:30 pace

2
5 M RUN 7:45 pace

3
45 TEMPO buildup to 6:25 pace

4
REST

5
10 M RUN 7:30 pace

6
20 7:15 pace

7
4 M RUN 7:45 pace

8
6 M RUN 7:30 pace

9
5 M RUN 7:45 pace

10
7 x 800 3:00 pace repeats

11
REST

12
6 M PACE 6:45 pace

13
12 7:15 pace

14
4 M RUN 7:45 pace

15
10 M RUN 7:30 pace

16
5 M RUN 7:45 pace

17
7 x HILL 0.25 mile repeats

18
REST

19
10 M PACE 6:45 pace

20
20 7:15 pace

21
5 M RUN 7:45 pace

22
6 M RUN 7:30 pace

23
5 M RUN 7:45 pace

24
45 TEMPO buildup to 6:25 pace

25
REST

26
6 M RUN 7:30 pace

27
12 7:15 pace

28
5 M RUN 7:45 pace

29
10 M RUN 7:30 pace

30
5 M RUN 7:45 pace

31
8 x 800 3:00 pace repeats

June 2012
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

1
REST

2
10 M PACE 6:45 pace

3
20 7:15 pace

4
5 M RUN 7:45 pace

5
8 M RUN 7:30 pace

6
5 M RUN 7:45 pace

7
6 x HILL 0.25 mile repeats

8
REST

9
4 M PACE 6:45 pace

10
12 7:15 pace

11
4 M RUN 7:45 pace

12
6 M RUN 7:30 pace

13
4 M RUN 7:45 pace

14
30 TEMPO buildup to 6:25 pace

15
REST

16
4 M RUN 7:30 pace

17
8 7:15 pace

18
3 M RUN 7:45 pace

19
4X400 1:30 pace repeats

20
2 M RUN 7:45 pace

21
REST

22
REST

23
2 M RUN 7:30 pace

24
KONA MARATHON 6:45 pace 2:57:00 goal

25

26

27

28

29

30