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January 2011 |
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Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
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1 |
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2 |
3 |
4 |
5 |
6 |
7 |
8 |
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9 |
10 |
11 |
12 |
13 |
14 |
15 |
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16 |
17 |
18 |
19 |
20 |
21 |
22 |
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23 |
24 |
25 |
26 |
27 |
28 |
29 5 Miles |
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30 3.5 Miles |
31 3.5 Miles |
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February 2011 |
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Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
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Buildup Phase February 1st to 26th |
1 Off |
2 4 Miles |
3 4 Miles |
4 Off |
5 6 Miles |
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6 30-40 Minutes |
7 3.5 Mile |
8 Off |
9 4 Miles |
10 4 Miles |
11 Off |
12 7 Miles |
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13 30-40 Minutes |
14 3.5 Miles |
15 Off |
16 4 Miles |
17 4 Miles |
18 Off |
19 8 Miles |
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20 30-40 Minutes |
21 4 Miles |
22 Off |
23 4 Miles |
24 4 Miles |
25 Off |
26 6 Miles |
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27 30-40 Minutes |
28 30 minutes |
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March 2011 |
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Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
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Endurance Phase February 27th to March 26th Warm up 10 minutes Intervals are Ľ mile or 400 meters at 2:00 to 2:10 with 2:00 min. rest Cool down. 10 minutes |
1 Rest |
2 6 x 400 |
3 30-40 Minutes |
4 Rest |
5 7 Miles |
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6 4-5 Miles |
7 30-40 Minutes |
8 Rest |
9 8 x 400 |
10 30-40 Minutes |
11 Rest |
12 9 Miles |
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13 4-5 Miles |
14 30-40 Minutes |
15 Rest |
16 10 x 400 |
17 30-40 Minutes |
18 Rest |
19 11 Miles |
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20 4-5 Miles |
21 30-40 Minutes |
22 Rest |
23 12 x 400 |
24 30-40 Minutes |
25 Rest |
26 13 Miles |
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27 4-5 Miles |
28 30-40 Minutes |
29 Rest |
30 6 x 400 |
31 30-40 Minutes |
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April 2011 |
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Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
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Stamina Phase March 27 to June 4th Warm up 10 minutes Intervals are Ľ mile or 400 meters at 2:00 to 2:10 with 2:00 min. rest Cool down. 10 minutes |
1 Rest |
2 8 Miles |
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3 3-4 Miles |
4 30-40 Minutes |
5 Rest |
6 14 x 400 |
7 30 Minutes |
8 Rest |
9 15 Miles |
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10 3-4 Miles |
11 30-40 Minutes |
12 Rest |
13 16 x 400 |
14 30 Minutes |
15 Rest |
16 17 Miles |
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17 20 Minutes |
18 Final Tax Filing Day |
19 Rest |
20 16 x 400 |
21 30 Minutes |
22 Rest |
23 10 Miles |
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24 4-5 Miles Travel |
25 30-40 Minutes Travel |
26 Rest Travel |
27 4 Miles @ 9:20 -9:25 Travel |
28 30-40 Minutes Travel |
29 Rest Travel |
30 19 Miles Travel |
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May 2011 |
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Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
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1 Rest Travel |
2 20-30 Minutes Travel |
3 20-30 Minutes Travel |
4 5 Miles @ 9:20 -9:25 Travel |
5 30-40 Minutes Travel |
6 Rest Travel |
7 21 Miles Travel |
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8 Rest |
9 Stacy’s Birthday 30-40 Minutes |
10 Rest |
11 3 Miles @ 9:20 -9:25 |
12 30-40 Minutes |
13 Rest |
14 10 Miles |
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15 4-5 Miles |
16 20-30 Minutes |
17 Rest |
18 6 Miles @ 9:20 -9:25 |
19 30-40 Minutes |
20 Rest |
21 21-23 Miles |
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22 Rest |
23 20-30 Minutes |
24 30-40 Minutes |
25 8 Miles @ 9:20 -9:25 |
26 30-40 Minutes |
27 Rest |
28 14 Miles |
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29 4-5 Miles |
30 30-40 Minutes |
31 Rest |
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June 2011 |
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Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
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Taper Phase June 5 to June 25th |
1 4 Miles @ 9:20 -9:25 |
2 30-40 Minutes |
3 Rest |
4 21-23 Miles |
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5 Rest |
6 20-30 Minutes |
7 20-30 Minutes |
8 30 Minutes |
9 20-30 Minutes |
10 Rest |
11 10 Miles |
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12 40- 50 Minutes |
13 30-40 Minutes |
14 Rest |
15 5 Miles @ 9:35 |
16 30-40 Minutes |
17 Rest |
18 8 Miles |
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19 40-50 minutes |
20 40 Minutes |
21 Rest |
22 4 Miles @ 9:35 |
23 20 minutes Travel |
24 Travel |
25 Seattle Marathon Travel |
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26 Travel |
27 |
28 |
29 |
30 |
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