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.