- Cada semana tiene 3 entrenamientos claves: Easy Run, Speed/Tempo Run y Long Run.
- Usted puede llenar los espacios en blanco con un dia de descanso (muy importante!) o un día de natación o un día de bicicleta o un día de 3, 4 o 5 millas suave.
- Warm and Cool es una milla de trote suave cada uno.
- MP - 20s: significa Marathon Pace menos 20 segundos, osea si su paso estimado para la marathon es de 8:30, su paso para ese entrenamiento debe ser 8:10
W #
|
Weekend
|
Monday
|
Tuesday
|
Wed
|
Thurs
|
Friday
|
Saturday
|
Sunday
|
1
|
7-Jul
|
Long Run
Dist: 10 Mi |
||||||
2
|
14-Jul
|
Speedwork
Dist: 6 Mi, inc Warm; 3x1600 @ MP - 50s w/800 jogs; Cool |
Easy Run
Dist: 5 Mi |
Long Run
Dist: 12 Mi |
||||
3
|
21-Jul
|
Tempo Run
Dist 6 Mi, inc, Warm; 4 Mi @ MP - 20s; Cool |
Easy Run
Dist: 5 Mi |
Long Run
Dist: 13 Mi |
||||
4
|
28-Jul
|
Easy Run
Dist: 5 Mi |
Easy Run
Dist: 5 Mi |
Long Run
Dist: 6 Mi |
||||
5
|
4-Aug
|
Tempo Run
Dist 6 Mi, inc, Warm; 4 Mi @ MP - 20s; Cool |
Easy Run
Dist: 6 Mi |
Long Run
Dist: 14 Mi |
||||
6
|
11-Aug
|
Speedwork
Dist: 6 Mi, inc Warm; 3x1600 @ MP - 50s w/800 jogs; Cool |
Easy Run
Dist: 7 Mi |
Long Run
Dist: 16 Mi |
||||
7
|
18-Aug
|
Tempo Run
Dist 6 Mi, inc, Warm; 4 Mi @ MP - 20s; Cool |
Easy Run
Dist: 6 Mi |
Long Run
Dist: 18 Mi |
||||
8
|
25-Aug
|
Easy Run
Dist: 6 Mi |
Easy Run
Dist: 5 Mi |
Long Run
Dist: 6 Mi |
||||
9
|
1-Sep
|
Tempo Run
Dist 7 Mi, inc, Warm; 5 Mi @ MP - 20s; Cool |
Easy Run
Dist: 7 Mi |
Long Run
Dist: 16 Mi |
||||
10
|
8-Sep
|
Speedwork
Dist: 6 Mi, inc Warm; 3x1600 @ MP - 50s w/800 jogs; Cool |
Easy Run
Dist: 6 Mi |
Long Run
Dist: 20 Mi |
||||
11
|
15-Sep
|
Tempo Run
Dist 7 Mi, inc, Warm; 5 Mi @ MP - 20s; Cool |
Easy Run
Dist: 8 Mi |
Long Run
Dist: 16 Mi |
||||
12
|
22-Sep
|
Easy Run
Dist: 7 Mi |
Easy Run
Dist: 7 Mi |
Long Run
Dist: 7 Mi |
||||
13
|
29-Sep
|
Tempo Run
Dist 7 Mi, inc, Warm; 5 Mi @ MP - 20s; Cool |
Easy Run
Dist: 6 Mi |
Long Run
Dist: 20 Mi |
||||
14
|
6-Oct
|
Speedwork
Dist: 7 Mi, inc Warm; 4x1600 @ MP - 50s w/800 jogs; Cool |
Easy Run
Dist: 7 Mi |
Long Run
Dist: 16 Mi |
||||
15
|
13-Oct
|
Tempo Run
Dist 7 Mi, inc, Warm; 5 Mi @ MP - 20s; Cool |
Easy Run
Dist: 6 Mi |
Long Run
Dist: 20 Mi |
||||
16
|
20-Oct
|
Speedwork
Dist: 6 Mi, inc Warm; 4x1600 @ MP - 50s w/800 jogs; Cool |
Easy Run
Dist: 4 Mi |
Long Run
Dist: 12 Mi |
||||
17
|
27-Oct
|
Tempo Run
Dist 5 Mi, inc, Warm; 3 Mi @ MP - 20s; Cool |
Easy Run
Dist: 4 Mi |
Long Run
Dist: 8 Mi |
||||
18
|
3-Nov
|
Speedwork
Dist: 4 Mi, inc Warm; 2x1600 @ MP - 50s w/800 jogs; Cool |
Easy Run
Dist: 3 Mi |
Easy Run
Dist: 3 Mi |
Race Day
|
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