Terriers Login here!

Personal Coaching Login here!

Join Terrier Tri!

ASPCA NYC Marathon - Intermediate Schedule

Week #11

Oct 17th - Oct 23rd

MONDAY
6 miles easy zone 1

TUESDAY
Speed work (on a track or a treadmill)

warm-up 10 min easy
6 x 1,000 with 2:00 recovery
cool-down 10 min easy


WEDNESDAY
Easy 6 miles zone1

THURSDAY
8 miles easy zone 1

FRIDAY
Day Off or Yoga Class or stretch for 30 minutes.

SATURDAY
4 miles easy zone 1

SUNDAY (LONG RUN)
19 miles easy

Week #12

Oct 24th - Oct 30th

MONDAY
6 miles easy zone 1

TUESDAY
Tempo run

warm-up 10 min easy
6 mile tempo run
cool-down 10 min easy


WEDNESDAY
Easy 5 miles zone1

THURSDAY
7 miles easy zone 1

FRIDAY
Day Off or Yoga Class or stretch for 30 minutes.

SATURDAY
4 miles easy zone 1

SUNDAY (LONG RUN)
10 miles easy

Week #13

Oct 31st - Nov 6th

MONDAY
3 miles easy zone 1

TUESDAY

warm-up 10 min easy
warm-up 10 min
6 x 200 with 200 jog
cool-down 10 min easy

WEDNESDAY
OFF

THURSDAY
easy 20 min jog

FRIDAY
easy 15 min

SATURDAY
OFF - hydrate, stretch, carbo load

SUNDAY - Race day!
26.2 - NYC Marathon