November 2011
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Recovery Marine Corp Marathon		1 Rest	2 Walk 1-2 miles	3 Walk 1-2 miles	4 Rest	5 4 Miles
6 Rest	7 3 miles easy	8 Rest	9 3 miles easy	10 3-4 miles easy	11 Rest	12 6 Miles
13	14 3 miles easy +strength	15 Rest	16 4 miles easy	17 3-4 miles easy +strength	18 Rest	19 8 miles long slow distance In Motion Fit - 16 Miles
20 Rest/Crosstrain	21 3 miles easy +strength	22 Rest	23 4 miles easy	24 3 miles easy +strength	25 Rest	26 10 miles long slow distance In Motion Fit - 10 Miles
27 Rest/Crosstrain Georgia Marathon Training Starts	28 3 miles easy +strength	29 Rest	30 4 miles easy	Tempo: This workout consists of 3 parts: warm-up, fast pace, and cool down. Pace 10-15 seconds faster than Marathon Pace. Strides: short, fast interval runs between 50 and 200 meters. They should be run at a "comfortable sprint" pace, which means that you're basically running as fast as you can without losing your proper running form. Doing strides can help improve your speed, flexibility, coordination, and running efficiency.

December 2011
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Tempo: This workout consists of 3 parts: warm-up, fast pace, and cool down. Pace 10-15 seconds faster than Marathon Pace. Strides: short, fast interval runs between 50 and 200 meters. They should be run at a "comfortable sprint" pace, which means that you're basically running as fast as you can without losing your proper running form. Doing strides can help improve your speed, flexibility, coordination, and running efficiency.				1 3 miles easy +strength	2 Rest	3 12 miles long slow distance In Motion Fit - 15 Miles
4 Rest/Crosstrain	5 Time Trial 10 min. warm up 1 mile fast 10 minute cool down	6 Rest	7 7 miles with 3 miles at tempo @ 9:50/mile	8 4 miles easy +strength	9 Rest	10 10 miles long slow distance In Motion Fit - 18 Miles
11 Rest/Crosstrain +strength	12 Travel to Cancun	13 Travel to Cancun 4miles easy +strength	14 Travel to Cancun	15 Travel to Cancun 4 miles easy +strength	16 Travel to Cancun Rest	17 Travel to Cancun 12 miles long slow distance In Motion Fit - 10 Miles
18 Travel to Cancun Rest/Crosstrain	19 Travel to San Diego 4 Miles easy +strength	20 Rest	21 4 miles Hills	22 4 miles easy +strength	23 Rest	24 14 miles long slow distance In Motion Fit - 15 Miles
25 Rest/Crosstrain	26 4miles easy +strength	27 Rest	28 4 miles Hills	29 5 miles easy +strength	30 Rest	31 10 miles long slow distance In Motion Fit - 20 Miles

January 2012
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
1 Rest/Crosstrain +strength	2 Time Trial 10 min. warm up 1 mile fast 10 minute cool down	3 Rest	4 4 miles Hills	5 5 miles easy +strength	6 Rest	7 14 miles long slow distance In Motion Fit - 12 Miles
8 Rest/Crosstrain	9 4 miles easy with 4 strides +strength	10 Rest	11 4 miles Hills	12 4 miles easy +strength	13 Rest	14 16 long slow distance In Motion Fit - 8 Miles
15 Rest/Crosstrain	16 4 miles easy with 4 strides	17 Rest	18 4 miles Hills	19 4 miles 2 @ MP 10:18/mile 1 mile warm up 1 mile cool down	20 Rest	21 10 long slow distance
22 Carlsbad Marathon Rest/Crosstrain	23 4 miles easy with 4 strides	24 Rest	25 6 miles with 3 at tempo @ 9:50/mile	26 4 miles 2 @ MP 10:18/mile 1 mile warm up 1 mile cool down	27 Rest	28 14 miles long slow distance
29 Rest/Crosstrain	30 4 miles easy with 4 strides	31 Rest	Tempo: This workout consists of 3 parts: warm-up, fast pace, and cool down. Pace 10-15 seconds faster than Marathon Pace. Strides: short, fast interval runs between 50 and 200 meters. They should be run at a "comfortable sprint" pace, which means that you're basically running as fast as you can without losing your proper running form. Doing strides can help improve your speed, flexibility, coordination, and running efficiency.

February 2012
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Tempo: This workout consists of 3 parts: warm-up, fast pace, and cool down. Pace 10-15 seconds faster than Marathon Pace. Strides: short, fast interval runs between 50 and 200 meters. They should be run at a "comfortable sprint" pace, which means that you're basically running as fast as you can without losing your proper running form. Doing strides can help improve your speed, flexibility, coordination, and running efficiency.			1 4x 800 @ 4:27 400 recovery 2 mile warm up 1 mile cool down.	2 5 miles 3 @ MP 10:18/mile 1 mile warm up 1 mile cool down	3 Rest	4 18 miles long slow distance
5 Rest/Crosstrain	6 Time Trial 10 min. warm up 1 mile fast 10 minute cool down	7 Rest	8 6x 800 @ 4:27 400 recovery 1.5 mile warm up 1 mile cool down	9 5 miles 3 @ MP 10:18/mile 1 mile warm up 1 mile cool down	10 Rest	11 20 miles long slow distance
12 Rest/Crosstrain	13 4 miles easy with 4 strides	14 Rest	15 7 miles with 3 miles at tempo @ 9:50/mile	16 5 miles 3 @ MP 10:18/mile 1 mile warm up 1 mile cool down	17 Rest	18 14 easy
19 Rest/Crosstrain	20 6 miles easy with 6 strides	21 Rest	22 6x 800 @ 4:27 400 recovery 1.5 mile warm up 1 mile cool down.	23 5 miles 3 @ MP 10:18/mile 1 mile warm up 1 mile cool down	24 Rest	25 20 miles long slow distance
26 Rest/Crosstrain	27 3 miles easy with 3 strides	28 Rest	29 8x 800 @ 4:27 400 recovery 1.5 mile warm up 1 mile cool down

March 2012
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Tempo: This workout consists of 3 parts: warm-up, fast pace, and cool down. Pace 10-15 seconds faster than Marathon Pace. Strides: short, fast interval runs between 50 and 200 meters. They should be run at a "comfortable sprint" pace, which means that you're basically running as fast as you can without losing your proper running form. Doing strides can help improve your speed, flexibility, coordination, and running efficiency.				1 5 miles 3 @ MP 10:18/mile 1 mile warm up 1 mile cool down	2 Rest	3 13 miles long slow distance
4 Rest/Crosstrain	5 3 miles easy with 3 strides	6 Rest	7 7 mile with 4 miles at Tempo @ 9:50/mile	8 4 miles 2 @ MP 10:18/mile 1 mile warm up 1 mile cool down	9 Rest	10 10 miles long slow distance
11 Rest/Crosstrain	12 3 miles easy	13 Rest	14 4 miles with 2 miles at Tempo @ 9:50/mile	15 3 miles easy	16 Travel to Georgia	17 Travel to Georgia
18 Georgia Marathon Goal: 4:10:00 185 Lbs.	19 Travel to San Diego	20	21	22	23	24
25	26	27	28	29	30	31