TRAINING SCHEDULE
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
3: TRAINING BEGINS
Feb 7th-13th
3 miles, steady pace
4 miles, steady pace
Cross train for 30 mins
OFF
(Lift at night at xsport, optional)
3 miles, steady pace, 9:30am
6 miles, easy pace. 1:30 @ p.path/gbe
(Lift @ night)
RECOVERY DAY
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
4
Feb 14th -20 th
3 miles, steady pace
Tempo run, 4miles at 75% race pace (hard)
Cross train for 40 mins
OFF
(Lift @ night)
3 miles steady pace, 9:30am
7 miles, easy pace 1:30 @ p.path/gbe
(Lift @ night)
RECOVERY DAY
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
5
Feb 21st - 27th
4 miles, steady pace
Tempo, 4miles, 1-2 incline on treadmill, each mile a little faster
Cross train for 40 mins
OFF
(Lift @ night)
3 miles, steady pace , 9:30am
7.5 miles, easy pace
1:30 @ p.path/gbe
(Lift @ night)
RECOVERY DAY
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
6
Feb 28th- March 6th
Recovery week, 3mi easy
3 miles easy
Cross train 40 mins
OFF
(Lift @ night)
3 miles easy
6 miles easy 1:30 @ p.path/gbe
(Lift @ night)
RECOVERY DAY
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
7
March 7th -13th
4 miles, steady pace
Tempo run, 5 miles at 75-80% race pace
Cross train 50 mins
OFF
(Lift @ night)
3 miles steady
8 miles easy, 1:30 @ p.path/gbe
(Lift @ night)
RECOVERY DAY
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
8
March 14th- 20th
4 miles steady
Intervals, 1-2 mi warmup, 8x2min fast pace, 5min jog in between, 1mi cool down
Cross Train 60 mins
OFF
(Lift @ night)
3 miles easy
9.5 miles easy, 1:30 @ p.path/gbe
(Lift @ night)
RECOVERY DAY
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
9
March 21st - 27th
4 miles, steady
Intervals, 1-2 mi warmup, 6x3min fast pace, 5min jog inbetween, 1mi...