| |
Week |
Days Run |
Miles Run |
Time |
|
| Restart after foot injury |
|
|
|
|
| |
Jun. 4, 2007 |
5 |
10.4 |
30 min./ day |
Run with Walk Breaks |
| |
Jun. 11, 2007 |
3 |
10.4 |
|
" |
| |
Jun. 18, 2007 |
6 |
22.5 |
45 min./ day |
" |
| |
Jun. 25, 2007 |
6 |
20.8 |
40 min./ day |
" |
| |
Jul. 2, 2007 |
4 |
13.6 |
30 min./ day |
" |
| |
Jul. 9, 2007 |
5 |
25.7 |
50 min./ day |
Real Start |
| |
Jul. 16, 2007 |
5 |
28.2 |
" |
|
| |
Jul. 23, 2007 |
6 |
30.5 |
30 to 60 min. |
|
| |
Jul. 30, 2007 |
5 |
31.0 |
40 to 70 min. |
|
| |
Aug. 6, 2007 |
6 |
38.5 |
50 to 70 min. |
First hill work 4 miles |
| |
Aug. 13,2007 |
6 |
34.8 |
40 to 80 min. |
|
| |
Aug.20, 2007 |
6 |
43.0 |
60 to 70 min. |
|
| |
Aug. 27, 2007 |
7 |
48.6 |
40 to 90 min. |
|
| |
Sep. 3, 2007 |
6 |
45.3 |
50 to 98 min. |
|
| |
Sep. 10, 2007 |
7 |
49.5 |
50 to 90 min. |
First race: 10 miles |
| |
Sep. 17, 2007 |
6 |
50.0 |
40 to 100 min. |
|
| |
Sep. 24, 2007 |
7 |
50.9 |
40 to 90 min. |
|
| Target Race: TC 10 |
Oct. 1, 2007 |
4 |
27.1 |
Taper |
17.1 Miles + Race |
| |
|
|
|
|
|
| Typical 40 Mile Week: |
|
|
|
|
|
| |
Monday |
|
7.0 |
65 min. |
|
| |
Tuesday |
|
Off |
|
|
| |
Wednesday |
|
9.0 |
80 min. |
|
| |
Thursday |
|
6.5 |
60 min. |
|
| |
Friday |
|
6.0 |
55 min. |
|
| |
Saturday |
|
4.0 |
33 min. |
Hill training |
| |
Sunday |
|
7.0 |
63 min. |
|
| |
|
|
39.5 |
|
|
| Typical 50 Mile Week |
|
|
|
|
|
| |
Monday |
|
11.5 |
104 min. |
> Race Distance |
| |
Tuesday |
|
7.2 |
65 min. |
|
| |
Wednasday |
|
10.3 |
90 min. |
2nd > Race Distance |
| |
Thursday |
|
4.1 |
37 min. |
|
| |
Friday |
|
6.7 |
60 min. |
Hill training |
| |
Saturday |
|
6.0 |
55 min. |
|
| |
Sunday |
|
6.0 |
55 min. |
|
| |
|
|
51.8 |
|
|
| |
|
|
|
|
|
| |
|
|
|
|
|
| 2008 Winter Season |
|
|
|
|
|
| |
Nov. 3, 2008 |
7 |
45.9 |
50 to 80 min. |
|
| |
Nov. 10, 2008 |
7 |
46.7 |
40 to 70 min. |
|
| |
Nov. 17, 2007 |
6 |
42.6 |
50 to 85 min. |
|
| |
Nov. 24, 2008 |
7 |
50.5 |
40 to 105 min. |
4 Mile Race |
| |
Dec. 1, 2008 |
6 |
47.2 |
50 to 106 min. |
10K Race |
| |
Dec. 8, 2008 |
6 |
45.0 |
70 to 104 min. |
|
| |
Dec. 15, 2008 |
7 |
60.6 |
70 to 105 min. |
|
| |
Dec. 22, 2008 |
7 |
47.1 |
40 to 80 min. |
|
| |
Dec. 29, 2008 |
7 |
54.2 |
60 to 86 min. |
5K Race |
| |
Jan. 5, 2009 |
6 |
43.9 |
50 to 80 min. |
Taper |
| Target Race: 1/2 M |
Jan. 12, 2009 |
5 |
23.6 |
30 or less |
10.5 Miles + Race |
| |
|
|
|
|
|
| Typical 50 Mile Week |
|
|
|
|
|
| |
Monday |
|
12.0 |
105 min. |
Equal to Race Time |
| |
Tuesday |
|
7.0 |
62 min. |
|
| |
Wednesday |
|
4.2 |
37 min. |
|
| |
Thursday |
|
5.0 |
40 min. |
4 Mile Race |
| |
Friday |
|
10.0 |
84 min. |
|
| |
Saturday |
|
7.2 |
64 min. |
|
| |
Sunday |
|
5.1 |
45 min. |
|
| |
|
|
50.5 |
|
|
| Typical 60 Mile Week |
|
|
|
|
|
| |
Monday |
|
12.0 |
105 min. |
Equal to Race Time |
| |
Tuesday |
|
7.5 |
64 min. |
|
| |
Wednesday |
|
10.0 |
81 min. |
8.0 @ 1/2 M Pace |
| |
Thursday |
|
7.1 |
64 min. |
|
| |
Friday |
|
8.0 |
69 min. |
Track intervals 5-6 miles |
| |
Saturday |
|
8.0 |
70 min. |
|
| |
Sunday |
|
8.0 |
71 min. |
|
| |
|
|
60.6 |
|
|
| Note: 60 mile week is exceptional, 50 more typical. |
|
|
|
