I'd like to trade in my keg for a six-pack.
Marathon Training Phase I: Endurance
Pursuant to my marathon training plan, here’s my training plan for 10/25/10 through 01/02/10:
Phase I
Endurance base
9-weeks (No. 26-18) [actually 10 weeks because I’m repeated week 18]
Specific Objectives: Cardiovascular fitness, muscular skeletal adjustments to training volumne, not much racing.
Weekly mileage: 10-20 miles
Long Slow Run (L.S.D.): 6-9 miles
26 WEEKS TO GO
Weekly Mileage: 10-20 miles.
Monday — Cross-train or walk 20 minutes at RPE-L.
Tuesday — 2-3 miles at RPE-L.
Wednesday — Cross-train or walk 25 minutes at RPE-L.
Thursday — 2-4 miles at RPE-L (includes 3 x 100 yard strides).
Friday — Rest.
Saturday — 2-3 miles at RPE-L.
Sunday — 4-6 miles L.S.D.
25 WEEKS TO GO
Weekly Mileage: 10-20 miles.
Monday — Cross-train or walk 25 minutes at RPE-L.
Tuesday — 3-4 miles at RPE-L (including 1 mile speed play).
Wednesday — Cross-train or walk 30 minutes at RPE-L.
Thursday — 3-4 miles at RPE-L (inc. 4×1-minutes at RPE-H, 1-minutes recovery).
Friday — Rest.
Saturday — 2-3 miles at RPE-L.
Sunday — 5-7 miles L.S.D.
24 WEEKS TO GO
Weekly Mileage: 16-21 miles.
Monday — Cross-train or walk 30 minutes at RPE-L.
Tuesday — 4-5 miles (including 2×1-mile at RPE-M, 880 recovery).
Wednesday — Cross-train or walk 35 minutes at RPE-L.
Thursday — 3-4 miles at RPE-L.
Friday — Rest.
Saturday — 3-4 miles at RPE-L (including 3×100 yard strides).
Sunday — 6-8 miles L.S.D.
23 WEEKS TO GO
Weekly Mileage: 17-22 miles.
Monday — Cross-train or walk 30 minutes at RPE-L.
Tuesday — 3-4 miles (including 3×880 yards at RPE-H, 440 recovery).
Wednesday — Cross-train or walk 35 minutes at RPE-L.
Thursday — 4-5 miles at RPE-L.
Friday — Rest.
Saturday — 3-4 miles at RPE-L (including 1 mile speed play).
Sunday — 7-9 miles L.S.D.
22 WEEKS TO GO
Weekly Mileage: 18-22 miles.
Monday — Cross-train or walk 35 minutes at RPE-L.
Tuesday — 3-4 miles (including 2×5 minutes at RPE-M, 5 minute recovery).
Wednesday — Cross-train or walk 35 minutes at RPE-L.
Thursday — 4-5 miles at RPE-L.
Friday — Rest.
Saturday — 3-4 miles at RPE-L (including 4×100 yard strides).
Sunday — 8-9 miles L.S.D.
21 WEEKS TO GO
Weekly Mileage: 18-22 miles.
Monday — Cross-train or walk 35 minutes at RPE-L.
Tuesday — 3-4 miles (including 2-miles at RPE-M).
Wednesday — Cross-train or walk 35 minutes at RPE-L.
Thursday — 4-5 miles (including 4x440yds at RPE-H, 440 recovery).
Friday — Rest.
Saturday — 3-4 miles at RPE-L.
Sunday — 8-9 miles L.S.D.
20 WEEKS TO GO
Weekly Mileage: 18-22 miles.
Monday — Cross-train or walk 35 minutes at RPE-L.
Tuesday — 3-4 miles (including 2×6-minutes at RPE-M, 5-minutes recovery)
Wednesday — Cross-train or walk 35 minutes at RPE-L.
Thursday — 4-5 miles at RPE-L (including 1-mile speed play).
Friday — Rest.
Saturday — 3-4 miles at RPE-L.
Sunday — 8-9 miles L.S.D.
19 WEEKS TO GO
Weekly Mileage: 19-23 miles.
Monday — Cross-train or walk 35 minutes at RPE-L.
Tuesday — 4-5 miles (including 4×880 yards at RPE-H, 440 yard recovery).
Wednesday — Cross-train or walk 35 minutes at RPE-L.
Thursday — 4-5 miles (including 5×1-minutes at RPE-M, 1-minute recovery).
Friday — Rest.
Saturday — 3-4 miles at RPE-L.
Sunday — 8-9 miles L.S.D.
18 WEEKS TO GO
Weekly Mileage: 25-30 miles.
Monday — Cross-train or walk 35 minutes at RPE-L.
Tuesday — 4-5 miles (including 3×6-minutes at RPE-M, 4-minutes recovery).
Wednesday — 3-4 miles at RPE-L.
Thursday — 5-6 miles at RPE-L (including 1.5 mile speed play).
Friday — Rest.
Saturday — 4-5 miles at RPE-L.
Sunday — 9-10 miles L.S.D.
18 WEEKS TO GO
Weekly Mileage: 25-30 miles.
Monday — Cross-train or walk 35 minutes at RPE-L.
Tuesday — 4-5 miles (including 3×6-minutes at RPE-M, 4-minutes recovery).
Wednesday — 3-4 miles at RPE-L.
Thursday — 5-6 miles at RPE-L (including 1.5 mile speed play).
Friday — Rest.
Saturday — 4-5 miles at RPE-L.
Sunday — 9-10 miles L.S.D.