Training Plan

This is the HB framework as detailed in the RW article, and here are the associated definitions:

SPEED
A total of 3 miles of intervals at 10-K race pace. Interval length may vary, but don't exceed 1600m.
Examples include:
· 6x800
· 3x1600
· Ladder of 400-800-1200-1200-800-400.
Jog 400m between intervals.

STRENGTH
A total of 6 miles of intervals at 10 seconds per mile faster than marathon goal pace.
Intervals should be 1600m or longer.
Examples include:
· 2x3 miles (1 mile recovery jog)
· 3x2 miles (800m recovery jog)
· 6x1600m (800m recovery jog)
OFF DAYS
If desired, advanced runners can add mileage on these days

MP
Run at marathon goal pace.

LONG RUNS
Run at 45-60 seconds per mile slower than marathon goal pace.

TUNE-UP RACES
If desired, in weeks 1 through 10, run a 5-K or 10-K on Saturday.
Simply substitute that week's Tuesday speed workout with Saturday's mileage.
Do the same if running a 10-K in weeks 11 to 14.
Or you can run a half marathon on Satuday (at MP)
Substitute that week's Thursday marathon-pace run for Saturday's mileage.


SUN
MON
TUE
WED
THU
FRI
SAT
WK
DATE
MILES
DATE
MILES
DATE
MILES
DATE
MILES
DATE
MILES
DATE
MILES
DATE
MILES
1
7/29

7/30
0-4
7/31
3
SPEED
8/1
REST
8/2
3-6
MP
8/3
0-6
8/4
3-6
2
8/5
4-8
8/6
0-6
8/7
3
SPEED
8/8
REST
8/9
3-6
MP
8/10
3-6
8/11
3-6
3
8/12
4-8
8/13
0-6
8/14
3
SPEED
8/15
REST
8/16
6
MP
8/17
4-7
8/18
4-6
4
8/19
5-10
8/20
0-6
8/21
3
SPEED
8/22
REST
8/23
6
MP
8/24
3-6
8/25
5-8
5
8/26
5-8
8/27
0-6
8/28
3
SPEED
8/29
REST
8/30
6
MP
8/31
5-7
9/1
4-6
6
9/2
6-12
9/3
4-6
9/4
3
SPEED
9/5
REST
9/6
5-7
MP
9/7
4-6
9/8
8-10
7
9/9
8
9/10
4-6
9/11
3
SPEED
9/12
REST
9/13
5-7
MP
9/14
4-7
9/15
6-8
8
9/16
10-14
9/17
6
9/18
3
SPEED
9/19
REST
9/20
5-7
MP
9/21
5-6
9/22
6-10
9
9/23
10
9/24
5-6
9/25
3
SPEED
9/26
REST
9/27
8
MP
9/28
6-7
9/29
5-8
10
9/30
15
10/1
6-7
10/2
3
SPEED
10/3
REST
10/4
8
MP
10/5
5-6
10/6
8-10
11
10/7
10
10/8
5-8
10/9
6
STR
10/10
REST
10/11
8
MP
10/12
6-7
10/13
8
12
10/14
16
10/15
5-6
10/16
6
STR
10/17
REST
10/18
9
MP
10/19
5-6
10/20
8-10
13
10/21
10
10/22
7-8
10/23
6
STR
10/24
REST
10/25
9
MP
10/26
6-7
10/27
6-8
14
10/28
16
10/29
5-6
10/30
6
STR
10/31
REST
11/1
9
MP
11/2
5-6
11/3
8-10
15
11/4
10
11/5
7-8
11/6
6
STR
11/7
REST
11/8
10
MP
11/9
6-7
11/10
6-8
16
11/11
16
11/12
5-6
11/13
6
STR
11/14
REST
11/15
10
MP
11/16
5-6
11/17
8-10
17
11/18
10
11/19
7-8
11/20
6
STR
11/21
REST
11/22
10
MP
11/23
6-7
11/24
6-8
18
11/25
8
11/26
5-6
11/27
5
11/28
REST
11/29
6
11/30
5-6
12/1
3

12/2
26.2












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