Start Date: Gun Times: Variable, around 1 FOCUS: Build Volume (Low Heart Rate) Form & Base Phase One Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes Pace = slower Pace = slower Pace = slower 1 pace or slower 10:00 to 12:30 pace 9:30 or faster pace May 6-12 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes25 50 Mins. 35 Mins. Aero & May 13-19 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes24 Aero & = Zone Two; an intensity level where you feel as if you could go forever; you can talk without noticeable pauses for breathing; Race Pace () = Zone Three; Lactate Threshold (); higher intensity than aerobic. X- = Anything but running (swim, bike, strength train). ing at different levels of intensity is important to become more efficient in different areas.
Start Date: Gun Times: Variable, around 1 FOCUS: More Volume (Low Heart Rate) Form & Base Phase Two May 20 26 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes23 0:45 50 Mins. 35 Mins. 0:55 Aero & May 27 - Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes22 June 2 55 Mins. 1:05 Mins. Aero & June 3 9 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes21 0:55 50 Mins. Aero & June 10-16 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes20 0:35 0:45 Aero & = Zone Two; an intensity level where you feel as if you could go forever; you can talk without noticeable pauses for breathing; Race Pace () = Zone Three; Lactate Threshold (); higher intensity than aerobic. X- = Anything but running (swim, bike, strength train). ing at different levels of intensity is important to become more efficient in different areas.
Start Date: Gun Times: Variable, around 1 FOCUS: More Volume (Low Heart Rate) Form & Base Phase Three June 17-30 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes19 1:15 50 Mins. July 1-7 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes18 35 Mins. 1:05 50 Mins. 0:35 55 Mins. 1:55 0:45 July 8-14 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes17 55 Mins. 50 Mins. 2:10 July 15 21 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes16 1:05 = Zone Two; an intensity level where you feel as if you could go forever; you can talk without noticeable pauses for breathing; Race Pace () = Zone Three; Lactate Threshold (); higher intensity than aerobic. X- = Anything but running (swim, bike, strength train). ing at different levels of intensity is important to become more efficient in different areas.
Start Date: Gun Times: Variable, around 1 Focus: Build Intensity Building Phase Four July 22 28 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes15 10 X 300 M 1:55 16 X 300 M 2:25 Aero & July 29 - Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes14 Aug. 4 1:45 35 Mins. 8 X 400 M 1:15 2:10 0:45 12 X 400 M 0:35 2:45 0:55 Aero & Aug. 5-11 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes13 35 Mins. 1:55 5 X 500 M; 3 X 200 M 8 X 500 M; 5 X 200 M 2:25 Aero & Aug. 12-18 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes12 2 X 600 M; 2 X 200 M 3 X 600 M; 3 X 200 M 1:15 Aero & = Zone Two; an intensity level where you feel as if you could go forever; you can talk without noticeable pauses for breathing; Race Pace () = Zone Three; Lactate Threshold (); higher intensity than aerobic. X- = Anything but running (swim, bike, strength train). ing at different levels of intensity is important to become more efficient in different areas.
Start Date: Gun Times: Variable, around 1 Focus: Begin Building Intensity Building Phase Five Aug. 19-25 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes11 35 Mins. 35 Mins. 6 Miles Optional 45 mins 4 X 6:30 @ 9 Miles Aug. 26 - Sept. 1 AT off 3:30 4 X 6:30 @ AT off 3:30 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes10 2:10 Optional 50 mins 4 X 7:00 @ AT off 1:25 2:45 4 X 7:00 @ AT off 0:45 Sept. 2-8 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes 9 8 Miles 55 mins 4 X 7:30 @ AT off 2:30 11 Miles Optional 4 X 7:30 @ AT off 2:30 Sept. 9-15 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes 8 4 X 400M Roll-on;X 2 4 X 400M Roll-on; X2 1:25 = Zone Two; an intensity level where you feel as if you could go forever; you can talk without noticeable pauses for breathing; Race Pace () = Zone Three; Lactate Threshold (); higher intensity than aerobic. X- = Anything but running (swim, bike, strength train). ing at different levels of intensity is important to become more efficient in different areas.
Start Date: Gun Times: Variable, around 1 Focus: Building Intensity Peak Building Phase Six Sept. 16-22 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes 7 9 Miles X- 0:55 4 X 8:00 @ AT off 2:00 12 Miles 4 X 8:00 @ AT off 2:00 Sept. 23-29 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes 6 w Hills 4 X 9:00 @ AT, off 2:25 X- 0:55 4 X 9:00 @ 0:55 Aero AT, off & Sept. 30 - Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes 5 Oct. 6, X- 4 X 10:00 @ w AT, off Hills 50 Mins. 4 X 10:00 @ Aero AT, off & Oct. 7 13 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes 4 2:45 X- Final Build Week 2 X 20:00@ AT, off 5:00 Final Build Week = 39 miles @ 10:00 m.r.pace 2 X20:00 @ AT, off 5:00 & Final Build Week = 66 miles @ 8:30 m.r.pace = Zone Two; an intensity level where you feel as if you could go forever; you can talk without noticeable pauses for breathing; Race Pace () = Zone Three; Lactate Threshold (); higher intensity than aerobic. X- = Anything but running (swim, bike, strength train). ing at different levels of intensity is important to become more efficient in different areas.
Start Date: Gun Times: Variable, around 1 Focus: Building Intensity, Then TAPER TAPER - 7 Oct. 14-20 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes 3, X- 40 Mins AT 40 Mins AT Easy 6 Miles Oct. 21 27 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes 2 4 Miles Oct. 28 - Nov. 3 Beginner Intermediate Advanced 4 X 400M Roll-on;X 2 4 X 400M Roll-on; X2 6 Miles 8 Miles 30 mins Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes 1 20 Mins. 20 Mins. 20 mins. RACE!!! RACE!!! RACE!!! Go Out Easy & Have FUN! Go Out Easy & Have FUN! Go Out Easy & Have FUN! Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes Walk Recovery Slow Walk Walk Week Walk 30 Mins in Recovery Slow Walk Walk water Week Walk 30 Mins 30 Mins in 45 Mins in Recovery Slow in water water water Week = Zone Two; an intensity level where you feel as if you could go forever; you can talk without noticeable pauses for breathing; Race Pace () = Zone Three; Lactate Threshold (); higher intensity than aerobic. X- = Anything but running (swim, bike, strength train). ing at different levels of intensity is important to become more efficient in different areas.