Training+Plan

5/17 || Rest / XT || Easy Run Dist: 6 mi @8:45 || Rest / XT || Tempo Run Dist: 5 mi, inc Warm; 3 mi @ 7:18; Cool || Rest / XT || Rest / XT || Long Run Dist: 10 mi @8:45 || 21 miles || 5/24 || Rest / XT || Easy Run Dist: 5 mi @8:45 || Rest / XT || Speedwork Dist: 5 mi, inc Warm; 2x1600 in 6:53 w/800 jogs; Cool || Rest / XT || Rest / XT || Long Run Dist: 12 mi @8:45 || 22 miles || 5/31 || Rest / XT || Easy Run Dist: 4 mi @8:45 || Rest / XT || Tempo Run Dist: 5 mi, inc Warm; 3 mi @ 7:18; Cool || Rest / XT || Rest / XT || Long Run Dist: 14 mi @8:45 || 23 miles || 6/7 || Rest / XT || Easy Run Dist: 6 mi @8:45 || Rest / XT || Easy Run Dist: 6 mi @8:45 || Rest / XT || Rest / XT || Easy Run Dist: 6 mi @8:45 || 18 miles || 6/14 || Rest / XT || Easy Run Dist: 2 mi @8:39 || Rest / XT || Tempo Run Dist: 6 mi, inc Warm; 4 mi @ 7:18; Cool || Rest / XT || Rest / XT || Long Run Dist: 16 mi @8:39 || 24 miles || 6/21 || Rest / XT || Easy Run Dist: 2 mi @8:39 || Rest / XT || Speedwork Dist: 7 mi, inc Warm; 3x1600 in 6:49 w/800 jogs; Cool || Rest / XT || Rest / XT || Long Run Dist: 18 mi @8:39 || 27 miles || 6/28 || Rest / XT || Easy Run Dist: 2 mi @8:39 || Rest / XT || Tempo Run Dist: 6 mi, inc Warm; 4 mi @ 7:18; Cool || Rest / XT || Rest / XT || Long Run Dist: 20 mi @8:39 || 28 miles || 7/5 || Rest / XT || Easy Run Dist: 7 mi @8:39 || Rest / XT || Easy Run Dist: 7 mi @8:39 || Rest / XT || Rest / XT || Easy Run Dist: 7 mi @8:39 || 21 miles || 7/12 || Rest / XT || Easy Run Dist: 4 mi @8:34 || Rest / XT || Tempo Run Dist: 7 mi, inc Warm; 5 mi @ 7:17; Cool || Rest / XT || Rest / XT || Long Run Dist: 16 mi @8:34 || 27 miles || 7/19 || Rest / XT || Easy Run Dist: 2 mi @8:34 || Rest / XT || Speedwork Dist: 8 mi, inc Warm; 4x1600 in 6:45 w/800 jogs; Cool || Rest / XT || Rest / XT || Long Run Dist: 20 mi @8:34 || 30 miles || 7/26 || Rest / XT || Easy Run Dist: 6 mi @8:34 || Rest / XT || Tempo Run Dist: 7 mi, inc Warm; 5 mi @ 7:17; Cool || Rest / XT || Rest / XT || Long Run Dist: 16 mi @8:34 || 29 miles || 8/2 || Rest / XT || Easy Run Dist: 8 mi @8:34 || Rest / XT || Easy Run Dist: 7 mi @8:34 || Rest / XT || Rest / XT || Easy Run Dist: 8 mi @8:34 || 23 miles || 8/9 || Rest / XT || Easy Run Dist: 5 mi @8:29 || Rest / XT || Tempo Run Dist: 5 mi, inc Warm; 3 mi @ 7:05; Cool || Rest / XT || Rest / XT || Long Run Dist: 20 mi @8:29 || 30 miles || 8/16 || Rest / XT || Easy Run Dist: 4 mi @8:29 || Rest / XT || Speedwork Dist: 8 mi, inc Warm; 4x1600 in 6:41 w/800 jogs; Cool || Rest / XT || Rest / XT || Long Run Dist: 12 mi @8:29 || 24 miles || 8/23 || Rest / XT || Easy Run Dist: 3 mi @8:29 || Rest / XT || Tempo Run Dist: 5 mi, inc Warm; 3 mi @ 7:05; Cool || Rest / XT || Rest / XT || Long Run Dist: 8 mi @8:29 || 16 miles || 8/30 || Rest / XT || Easy Run Dist: 3 mi @8:45 || Rest / XT || Tempo Run Dist: 5 mi, inc Warm; 3 mi @ 7:18; Cool || Easy Run Dist: 3 mi @8:45 || Rest / XT || Marathon Race Day 26.2 miles @7:43 Time: 3:22:24 || 37 miles ||  || Dist: 2mi @12:00 || Run a total distance of 2 miles at a pace of 12 minutes per mile. || Dist: 5mi, inc Warm; 3x800 in 4:00 w/400 jogs; Cool || Run a total distance of 5 miles. Your run should include: - a warmup of about 1 mile - 3 repeats of 800 meters each; each repeat should take 4 minutes - a 400-meter recovery jog after each repeat - a cooldown of about 1 mile Note: Warmups and cooldowns are generally 1 mile each. But on some days, you'll need to make them longer to reach the total distance for your run. || /XT || Take a rest day, or do moderate cross-training activity. || Dist: 5K @7:00 Time: 21:44 || On a race day, run your 5K at a 7-minute per mile pace. Your time will be 21:44. ||  || www.runnersworld.com/cda/smrtcresults/
 * ||~ Wk ||~ Dat ||~ Mon ||~ Tues ||~ Weds ||~ Thurs ||~ Fri ||~ Sat ||~ Sun ||~ Total ||
 * 1 || 5/11
 * 2 || 5/18
 * 3 || 5/25
 * 4 || 6/1
 * 5 || 6/8
 * 6 || 6/15
 * 7 || 6/22
 * 8 || 6/29
 * 9 || 7/6
 * 10 || 7/13
 * 11 || 7/20
 * 12 || 7/27
 * 13 || 8/3
 * 14 || 8/10
 * 15 || 8/17
 * 16 || 8/24
 * [[image:http://www.runnersworld.com/images/cda/trans.gif width="1" height="2"]] ||
 * [[image:http://www.runnersworld.com/images/cda/trans.gif width="1" height="5"]] ||
 * || [[image:http://www.runnersworld.com/images/cda/trans.gif width="1" height="7"]] || [[image:http://www.runnersworld.com/images/cda/trans.gif width="100" height="1"]] ||  ||   ||
 * |||| Legend ||
 * ~ Example ||~ What it Means ||
 * Easy Run
 * Speedwork
 * Speedwork
 * Rest
 * Rest
 * Race Day
 * Race Day