Full Marathon...November 7th...Raleigh!!!!!!
http://cityofoaksmarathon.com/
Yay!!!
Now...here's the training schedule.
Week | Date | Tuesday (Speed) | Thursday (Tempo) | Saturday (Long) |
1 | 7/19 | 8x400m (7:30-7:45 min/mi) | 3 miles (8:30 min/mi) | 10 miles (9:30-9:45 min/mi) |
2 | 7/26 | 4x1200m (7:45-7:50 min/mi) | 5 miles (8:45-8:50 min/mi) | 12 miles (9:30-9:45 min/mi) |
3 | 8/2 | 6x800m (7:40-7:45 min/mi) | 7 miles (8:45-8:50 min/mi) | 13 miles (9:30-9:45 min/mi) |
4 | 8/9 | 3x1600m (7:50-7:55 min/mi) | 3 miles (8:30 min/mi) | 10 miles (9:30-9:45 min/mi) |
5 | 8/16 | 10x400m (7:30-7:45 min/mi) | 5 miles (8:45-8:50 min/mi) | 14 miles (9:30-9:45 min/mi) |
6 | 8/23 | 5x1200m (7:45-7:50 min/mi) | 5 miles (8:45-8:50 min/mi) | 15 miles (9:30-9:45 min/mi) |
7 | 8/30 | 7x800m (7:40-7:45 min/mi) | 8 miles (9:00-9:05 min/mi) | 17 miles (9:30-9:45 min/mi) |
8 | 9/6 | 3x1600m (7:50-7:55 min/mi) | 10 miles (9:00-9:05 min/mi) | 13 miles (9:30-9:45 min/mi) |
9 | 9/13 | 12x400m (7:30-7:45 min/mi) | 3 miles (8:30 min/mi) | 18 miles (9:30-9:45 min/mi) |
10 | 9/20 | 8x800m (7:40-7:45 min/mi) | 5 miles (8:45-8:50 min/mi) | 15 miles (9:30-9:45 min/mi) |
11 | 9/27 | 4x1600m (7:50-7:55 min/mi) | 8 miles (9:00-9:05 min/mi) | 20 miles (9:30-9:45 min/mi) |
12 | 10/4 | 12x400m (7:30-7:45 min/mi) | 5 miles (8:45-8:50 min/mi) | 15 miles (9:30-9:45 min/mi) |
13 | 10/11 | 6x1200m (7:45-7:50 min/mi) | 5 miles (8:45-8:50 min/mi) | 20 miles (9:30-9:45 min/mi) |
14 | 10/18 | 7x800m (7:40-7:45 min/mi) | 4 miles (8:30 min/mi) | 15 miles (9:30-9:45 min/mi) |
15 | 10/25 | 3x1600m (7:50-7:55 min/mi) | 8 miles (9:00-9:05 min/mi) | 10 miles (9:30-9:45 min/mi) |
16 | 11/1 | 30 min easy w 5x60s | 20 min easy w 3 or 4 pickups | Marathon |
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