Week #1
Aug 8th -14th
MONDAY
4 miles easy zone 1
TUESDAY
warm-up 10 min easy
Then 2 x :30 sec on, 2 min off, 2 x :1:00 on, 3 min off, 2 x :45 sec on, 2 min off.
on = 85%, off = 60%
cool-down 1/2 mile
Approx total = 5 miles
WEDNESDAY
OFF or x-train. Can be weights, yoga, swimming, cycling or group fitness.
THURSDAY
4 miles easy zone 1
FRIDAY
Day Off or Yoga Class or stretch for 30 minutes.
SATURDAY
4 miles easy zone 1
SUNDAY (LONG RUN)
8 miles easy zone 1
Week # 2
Aug 15th - 21st
MONDAY
4 miles easy zone 1
TUESDAY
warm-up 10 min easy
Then 2 x 1:30 sec on, 2 min off, 2 x :1:00 on, 3 min off, 2 x :30 sec on, 2 min off.
on = 85%, off = 60%
cool-down 1/2 mile
Approx total = 5 miles
WEDNESDAY
OFF or x-train. Can be weights, yoga, swimming, cycling or group fitness.
THURSDAY
5 miles easy zone 1
FRIDAY
Day Off or Yoga Class or stretch for 30 minutes.
SATURDAY
4 miles easy zone 1
SUNDAY (LONG RUN)
9 miles easy zone 1
Week # 3
Aug 22nd - 28th
MONDAY
4 miles easy zone 1
TUESDAY
warm-up 10 min easy
Then 2 x 2:00 on, 2 min off, 2 x :3:00 on, 3 min off, 2 x 1:00 sec on, 3 min off.
on = 85%, off = 60%
cool-down 1/2 mile
Approx total = 6 miles
WEDNESDAY
OFF or x-train. Can be weights, yoga, swimming, cycling or group fitness.
THURSDAY
5 miles easy zone 1
FRIDAY
Day Off or Yoga Class or stretch for 30 minutes.
SATURDAY
4 miles easy zone 1
SUNDAY (LONG RUN)
11 miles easy zone 1
Week # 4
Aug 29th - Sept 4th
MONDAY
5 miles easy zone 1
TUESDAY
warm-up 10 min easy
On a track or treadmill or any marked path using GPS etc.
6 x 800 at 90% with 2:00 recovery between
cool-down 1/2 mile
Approx total = 5 miles
WEDNESDAY
OFF or x-train. Can be weights, yoga, swimming, cycling or group fitness.
THURSDAY
5 miles easy zone 1
FRIDAY
Day Off or Yoga Class or stretch for 30 minutes.
SATURDAY
5 miles easy zone 1
SUNDAY (LONG RUN)
13 miles easy zone 1
Week # 5
Sept 5th - Sept 11th
MONDAY
5 miles easy zone 1
TUESDAY
warm-up 10 min easy
On a track or treadmill or any marked path using GPS etc.
6 x 1,000 at 90% with 2:00 recovery between
cool-down 1/2 mile
Approx total = 5 miles
WEDNESDAY
Easy 4 miles zone1
THURSDAY
6 miles easy zone 1
FRIDAY
Day Off or Yoga Class or stretch for 30 minutes.
SATURDAY
5 miles easy zone 1
SUNDAY (LONG RUN)
15 miles easy zone 1
Week #6
Sept 12th - Sept 18th
MONDAY
5 miles easy zone 1
TUESDAY
Tempo run (sustained effort of 85%)
warm-up 10 min easy
5 mile tempo run
cool-down 10 min easy
Approx total = 7 miles
WEDNESDAY
Easy 5 miles zone1
THURSDAY
7 miles easy zone 1
FRIDAY
Day Off or Yoga Class or stretch for 30 minutes.
SATURDAY
5 miles easy zone 1
SUNDAY (LONG RUN)
16 miles easy zone 1
Week #7
Sept 19th - Sept 25th
MONDAY
5 miles easy zone 1
TUESDAY
Hills
warm-up drills and an easy 5 min of running.
On a steep incline/hill run from the bottom to the top at 85% effort (should be at least 2:30 sec long) and then jog down for an easy recovery. Do this for a total of 40 min
cool-down 10 min easy
note: the steeper the hill the better. You can also replicate this on the treadmill with an incline of 7 or better and a 3 min easy jog at .5 incline between.
WEDNESDAY
Easy 6 miles zone1
THURSDAY
7 miles easy zone 1
FRIDAY
Day Off or Yoga Class or stretch for 30 minutes.
SATURDAY
5 miles easy zone 1
SUNDAY (LONG RUN)
17 miles (first 5 miles easy, then 7 miles within 15-20 sec of goal race pace), then 5 miles easy
Week #8
Sept 26th - Oct 2nd
MONDAY
6 miles easy zone 1
TUESDAY
Intervals
On a track or a treadmill (or any marked surface)
warm-up drills and an easy 10 min of running.
6 x 1,000 with 2:00 recovery jog
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)
20 miles easy (just go slow)
Week #9
Oct 3rd - Oct 9th
MONDAY
6 miles easy zone 1
TUESDAY
Tempo run
warm-up 10 min easy
7 mile tempo run (sustained effort of 85%)
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)
19 miles easy
Week #10
Oct 10th - Oct 16th
MONDAY
7 miles easy zone 1
TUESDAY
Speed work (on a track or a treadmill)
warm-up 10 min easy
6 x 800 with 2:00 recovery
cool-down 10 min easy
WEDNESDAY
Easy 5 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)
20 miles easy
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
