Week 1: (August 1-7)
Monday - Strength & Conditioning
Tuesday - 1 mile Time Trial
Wednesday - S&C
Thursday - 4X400 - walk 400m in between each interval
Friday - S&C
Sat or Sun - 5k time trial (marathon 5k time trial or 10-14 miles long)
Week 2: (August 8-14)
Monday - S&C
Tuesday - 10 hill runs 45 seconds long, walk down to recover
Wednesday - S&C
Thursday - 4-6X400, walk 200 in between
Friday - S&C
Sat or Sun - 4-6 mile run - advanced - increase pace every 2 miles by 15 sec starting off easy and finishing at 1/2 marathon race pace (for marathon 10-14 miles increase pace by 15 seconds every 4 miles i.e.first 4@9:30, second 4@9:15, last 4@9min mile)
Week 3: (August 15-21)
Monday - S&C
Tuesday - 8X200 - start at the top of every 3 min
Wednesday - S&C
Thursday - 4X800 walk lap in between
Friday - S&C
Sat or Sun - 5-7 mile run (for marathon 11-15 miles last half 30 seconds faster aiming for marathon race pace)
Week 4: (August 22-28)
Monday - S&C
Tuesday - 9 rounds 1 min on, 1 min off
Wednesday - S&C
Thursday - Hill Repeats - alternate running up walking down backwards and running up backwards walking down forward X10 (5 each way)
Friday - S&C
Saturday - 6-8 mile run (for marathon 12-16 miles optional rest between first 6 miles and second 6 miles - keep pace consistent)
Week 5: (August 29-Sept 4)
Monday - S&C
Tuesday - Tabata runs at track or on treadmill with 10% incline (Tabata is 8 rounds of 20 seconds on and 10 seconds off)
Wednesday - S&C
Thursday - 40 min run at 1/2 marathon goal pace
Friday - S&C
Sat or Sun - 6.2mile time trial (same for marathon)
Week 6: (Sept 5-11)
Monday - S&C
Tuesday - 1 mile time trial and 10 rounds of stair runs at high school and 10 jump squats at the top - walk down and rest 1 min in between each
Wednesday - S&C
Thursday - 10X100 meters - on the top of each minute. Rest 5 minutes then repeat 10X100 meters at the top of each minute
Friday - S&C
Sat or Sun - 7 miles (marathon 14-17 miles - last 7 at marathon race pace)
Week 7: (Sept 12-18)
Monday - S&C
Tuesday - 3 1200 meter repeats with 10 pushups 10 tricep dips and 10 stair mountain climbers and 3 min rest in between. Keep 1200s within 3-5 seconds of each other
Wednesday - S&C
Thursday - Group of 3 Hill runs (two on one end third on the other run & pass off to next person - each will complete 10 sprints total, 5 uphill and 5 downhill)
Friday - S&C
Sat or Sun - 8 miles (marathon 16 -18 miles - last 8 at race pace)
Week 8: (Sept 19-25)
Monday - S&C
Tuesday - 200-400-800-1200-800-400-200 - rest same time as last interval
Wednesday - S&C
Thursday - 6-8X400 alternate with partner
Friday - S&C
Sat or Sun - 9 miles (marathon 18-20 miles - last 5 at race pace)
Week 9: (Sept 26-Oct 2)
Monday - S&C
Tuesday - 16X100 straight away sprints (recovery jog on curves)
Wednesday - S&C
Thursday - Treadmill tabatas at 15%
Friday - S&C
Sat or Sun - 10 miles (marathon 19-21 miles - last 5 at race pace)
Week 10: (Oct 3-9)
Monday - S&C
Tuesday - 3X1 mile repeats, 8-10 min rest in between
Wednesday - S&C
Thursday - death by 10 meter
Friday - S&C
Sat or Sun - 11 miles
Week 11: (Oct 10-16)
Monday - S&C
Tuesday - 10X hill run at middle school
Wednesday - S&C
Thursday - 8X400 200 meter walk in between
Friday - S&C
Saturday - 8 mile run at race pace
Week 12: (October 17-23)
Monday - S&C (no class)
Tuesday - 4X800 - on your own
Wednesday - S&C - light
Thursday - 10X 50 meter strides, extra mobility
Friday - Core and stretching
Sat - Rest
Sunday - RACE DAY
