Date Day T Minus The Plan Style of Cardio

9/10/2019
9/11/2019 1 32 5k Marathon Pace
Moderate Speed / Slightly faster
9/12/2019 2 31 5 Miles
than Marathon
9/13/2019 3 30 OFF OFF
9/14/2019 4 29 XTrain Cycle, Crossfit, Row
LONG RUN. Get it in. Walking is
9/15/2019 5 28 10 Miles
ok. Cover the miles.
9/16/2019 6 27 3 Mile Easy Run Recovery
9/17/2019 7 26 8 x 800’s Speed: Track Work
Moderate Speed / Slightly faster
9/18/2019 8 25 8 Miles
then Marathon
9/19/2019 9 24 10 Miles Tempo
9/20/2019 10 23 OFF OFF
9/21/2019 11 22 XTrain Cycle, Crossfit, Row
LONG RUN. Get it in. Walking is
9/22/2019 12 21 20 Miles
ok. Cover the miles.
9/23/2019 13 20 6 Miles Easy, Recovery
Speed: Track Workout. Alternate
9/24/2019 14 19 10 x 800’s
Mile and 10k Pace
Moderate Speed / Slightly faster
9/25/2019 15 18 10 Miles
than Marathon
Recovery run - marathon start
9/26/2019 16 17 5k
pace the whole time
9/27/2019 17 16 OFF OFF
9/28/2019 18 15 XTrain Cycle, Crossfit, Row
LONG RUN. Get it in. Walking is
9/29/2019 19 14 22 Miles
ok. Cover the miles.
9/30/2019 20 13 5 Miles Easy, Recovery
Speed: Track Workout. Each
Mile Should Be Progressively
10/1/2019 21 12 5 x 1 Mile
Faster. Start Slow. Finish
Strong.
Moderate Speed / Slightly faster
10/2/2019 22 11 6 Miles
than Marathon
10/3/2019 23 10 8 Miles Tempo
10/4/2019 24 9 OFF OFF
Light weight, high speed,
10/5/2019 25 8 1 Hour Spin
consistent, flush out the toxins

LONG RUN. Get it in. Walking is

10/6/2019 26 7 18 Miles
ok. Cover the miles.
10/7/2019 27 6 5 Miles Easy, Recovery
10/8/2019 28 5 OFF OFF
Moderate Speed / Slightly faster
10/9/2019 29 4 5 Miles
than Marathon
10/10/2019 30 3 6 Miles Tempo
10/11/2019 31 2 OFF OFF
10/12/2019 32 1 OFF OFF
10/13/2019 26.2 RACE DAY
 WHAT Andrew WHAT Andrew DID WHAT Andrew DID
Note DID - Run - Burpees - Cycle DATA

Extra 3.41 0.73

This is the pace test
plus 15 Burpees
15 Burpees 5.7
OFF
15 Burpees 3.33 0.89
15 Burpees 5.49
15 Burpees 3.76
15 Burpees
15 Burpees
15 Burpees
OFF
15 Burpees
15 Burpees
20 Burpees
20 Burpees

20 Burpees

20 Burpees
OFF
20 Burpees
20 Burpees 50
30 Burpees

30 Burpees

30 Burpees
30 Burpees
OFF

30 Burpees

30 Burpees
50 Burpees
OFF
50 Burpees
50 Burpees
OFF
OFF
RACE DAY
Totals 14.52 0 54.65
 Other

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