New York
Marathon
Train Start Date:
May 6, 2013
Race Date: November 3, 2010
Gun Times: Variable, around 10:30
AM
FOCUS: Build Volume (Low Heart Rate) Form & Strength Base Phase One
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes Volume #1 (Lower) Aerobic Pace = 1:00 slower 0:30 Aerobic Strength Train 13:00 pace or slower Volume #2 Aerobic Pace = 1:30 slower 0:30 Aerobic Strength Train 10:00 to 12:30 pace Volume #3 (Higher) Aerobic Pace = 1:30 slower 0:30 Aerobic Strength Train 9:30 or faster pace May 6 - 12 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes25 Volume #1 (Lower) DAY OFF 30 Mins. Aerobic
DAY OFF 30 Mins.
Aerobic DAY OFF 0:40 Aerobic Strength Train Volume #2 30 Mins. Aerobic
DAY OFF 50 Mins.
Aerobic 35 Mins. Aerobic DAY OFF 0:50 Aerobic X-train 0:30 Volume #3 (Higher) DAY OFF 40 Mins. Aerobic 1:00 Aerobic 40 Mins. Aerobic DAY OFF 1:00 Aerobic 0:40 Aero & X-train
May 13 - 19 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes24 Volume #1 (Lower) DAY OFF 30 Mins. Aerobic
DAY OFF 30 Mins.
Aerobic DAY OFF 0:30 Aerobic Strength Train Cut back week Volume #2 30 Mins. Aerobic
DAY OFF 30 Mins.
Aerobic 30 Mins. Aerobic DAY OFF 0:30 Aerobic X-train 0:30 Cut back week Volume #3 (Higher) DAY OFF 30 Mins. Aerobic 30 Mins. Aerobic 30 Mins. Aerobic DAY OFF 0:30 Aerobic 0:30 Aero & X-train Cut back week
New York
Marathon
Train Start Date:
May 6, 2013
Race Date: November 3, 2010
Gun Times: Variable, around 10:30
AM
FOCUS: More Volume (Low Heart Rate) Form & Strength Base Phase Two
May 20 –26 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes23 Volume #1 (Lower) DAY OFF 30 Mins. Aerobic
DAY OFF 30 Mins.
Aerobic DAY OFF 0:45 Aerobic Strength Train Volume #2 30 Mins. Aerobic DAY OFF 50 Mins. Aerobic 35 Mins. Aerobic DAY OFF 0:55 Aerobic X-train 0:30 Volume #3 (Higher) DAY OFF 40 Mins. Aerobic 1:00 Aerobic 40 Mins. Aerobic DAY OFF 1:10 Aerobic 0:40 Aero & X-train May 27 - June 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes22 Volume #1 (Lower) DAY OFF 30 Mins. Aerobic
DAY OFF 30 Mins.
Aerobic DAY OFF 0:50 Aerobic Strength Train Volume #2 30 Mins. Aerobic DAY OFF 55 Mins. Aerobic 40 Mins. Aerobic DAY OFF 1:00 Aerobic X-train 0:30 Volume #3 (Higher) DAY OFF 40 Mins. Aerobic 1:05 Mins. Aerobic 45 Mins. Aerobic DAY OFF 1:20 Aerobic 0:40 Aero & X-train
June 3 – 9 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes21 Volume #1 (Lower) DAY OFF 30 Mins. Aerobic
DAY OFF 30 Mins.
Aerobic DAY OFF 0:55 Aerobic Strength Train Volume #2 30 Mins. Aerobic DAY OFF 1:00 Aerobic 45 Mins. Aerobic DAY OFF 1:10 Aerobic X-train 0:30 Volume #3 (Higher) DAY OFF 40 Mins. Aerobic 1:10 Aerobic 50 Mins. Aerobic DAY OFF 1:30 Aerobic 0:40 Aero & X-train
June 10 -16 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes20 Volume #1 (Lower) DAY OFF 30 Mins. Aerobic
DAY OFF 30 Mins.
Aerobic DAY OFF 0:30Aerobic Strength Train Cut back week Volume #2 30 Mins. Aerobic DAY OFF 30 Mins. Aerobic 30 Mins. Aerobic DAY OFF 0:35 Aerobic X-train 0:30 Cut back week Volume #3 (Higher) DAY OFF 30 Mins. Aerobic 30 Mins. Aerobic 30 Mins. Aerobic DAY OFF 0:45 Aerobic 0:30 Aero & X-train Cut back week
New York
Marathon
Train Start Date:
May 6, 2013
Race Date: November 3, 2010
Gun Times: Variable, around 10:30
AM
FOCUS: More Volume (Low Heart Rate) Form & Strength Base Phase Three Volume #1
(Lower)
DAY OFF 30 Mins. Aerobic
DAY OFF 30 Mins.
Aerobic DAY OFF 1:00 Aerobic Strength Train Volume #2 30 Mins. Aerobic DAY OFF 1:00 Aerobic 45 Mins. Aerobic DAY OFF 1:20 Aerobic X-train 0:30 Volume #3 (Higher)
DAY OFF 40 Mins. Aerobic 1:15 Aerobic 50 Mins. Aerobic DAY OFF 1:40 Aerobic 0:40 Aero & X-train
July 1 - 7 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes18 Volume #1
(Lower)
DAY OFF 30 Mins. Aerobic
DAY OFF 30 Mins.
Aerobic DAY OFF 1:10 Aerobic Strength Train Volume #2 35 Mins. Aerobic DAY OFF 1:05 Aerobic 50 Mins. Aerobic DAY OFF 1:30 Aerobic X-train 0:35 Volume #3 (Higher)
DAY OFF 45 Mins. Aerobic 1:20 Aerobic 55 Mins. Aerobic DAY OFF 1:55 Aerobic 0:45 Aero & X-train
July 8 - 14 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes17 Volume #1
(Lower)
DAY OFF 30 Mins. Aerobic
DAY OFF 30 Mins.
Aerobic DAY OFF 1:20 Aerobic Strength Train Volume #2 40 Mins. Aerobic DAY OFF 1:10 Aerobic 55 Mins. Aerobic DAY OFF 1:40 Aerobic X-train 0:40 Volume #3 (Higher)
DAY OFF 50 Mins. Aerobic 1:30 Aerobic 1:00 Aerobic DAY OFF 2:10 Aerobic 0:50 Aero & X-train
July 15 – 21 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes16 Volume #1
(Lower)
DAY OFF 30 Mins. Aerobic
DAY OFF 30 Mins.
Aerobic DAY OFF 0:40 Aerobic Strength Train Cut back week Volume #2 30 Mins. Aerobic DAY OFF 30 Mins. Aerobic 30 Mins. Aerobic DAY OFF 0:50 Aerobic
X-train 0:30 Cut back week
Volume #3 (Higher)
DAY OFF 30 Mins. Aerobic 45 Mins. Aerobic 30 Mins. Aerobic DAY OFF 1:05 Aerobic 0:30 Aero & X-train Cut back week
New York
Marathon
Train Start Date:
May 6, 2013
Race Date: November 3, 2010
Gun Times: Variable, around 10:30
AM
Focus: Build Intensity Building Phase Four
July 22 –28 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes15 Volume #1 (Lower) DAY OFF 30 Mins. M.R.P.
DAY OFF 30 Mins.
M.R.P. DAY OFF 1:30 Aerobic Strength Train Volume #2 30 Mins. M.R.P. DAY OFF 10 X 300 M @ track 1:10 Aerobic DAY OFF 1:55 Aerobic X-train 0:40 Volume #3 (Higher) DAY OFF 1:30 Aerobic 16 X 300 M @ track 30 Mins. M.R.P. DAY OFF 2:25 Aerobic 0:50 Aero & X-train July 29 - Aug. 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes14 Volume #1 (Lower) DAY OFF 30 Mins. Fartlek
DAY OFF 30 Mins.
M.R.P. DAY OFF 1:45 Aerobic Strength Train Volume #2 35 Mins. M.R.P. DAY OFF 8 X 400 M @ track 1:15 Aerobic DAY OFF 2:10 Aerobic X-train 0:45 Volume #3 (Higher) DAY OFF 1:40 Aerobic 12 X 400 M @ track 0:35 M.R.P. with hills DAY OFF 2:45 Aerobic 0:55 Aero & X-train
Aug. 5 - 11 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes13 Volume #1 (Lower) DAY OFF 30 Mins. Fartlek
DAY OFF 35 Mins.
M.R.P. DAY OFF 1:55 Aerobic Strength Train Volume #2 40 Mins. M.R.P. DAY OFF 5 X 500 M; 3 X 200 M @ track 1:20 Aerobic DAY OFF 2:25 Aerobic X-train 0:50 Volume #3 (Higher) DAY OFF 1:40 Aerobic 8 X 500 M; 5 X 200 M @ track 0:40 M.R.P. with hills DAY OFF 3:00 Aerobic 1:00 Aero & X-train
Aug. 12 -18 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes12 Volume #1 (Lower) DAY OFF 30 Mins. M.R.P.
DAY OFF 30 Mins.
M.R.P. DAY OFF 1:00 Aerobic Strength Train Cut back week Volume #2 30 Mins. M.R.P. DAY OFF 2 X 600 M; 2 X 200 M @ track 0:40 Aerobic DAY OFF 1:15 Aerobic X-train 0:30 Cut back week Volume #3 (Higher) DAY OFF 0:50 Aerobic 3 X 600 M; 3 X 200 M @ track 0:30 M.R.P. with hills DAY OFF 1:30 Aerobic 0:30 Aero & X-train Cut back week
New York
Marathon
Train Start Date:
May 6, 2013
Race Date: November 3, 2010
Gun Times: Variable, around 10:30
AM
Focus: Begin Building Intensity Building Phase Five
Aug. 19 -25 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes11 Volume #1
(Lower)
DAY OFF 35 Mins. Fartlek
DAY OFF 35 Mins.
M.R.P. DAY OFF 6 Miles M.R.P. Strength Train Strength Train Optional Volume #2 45 mins M.R.P. DAY OFF 4 X 6:30 @ AT off 3:30 1:20 Aerobic DAY OFF 9 Miles M.R.P. X-train 0:50 Volume #3 (Higher) DAY OFF 1:40 Aerobic 4 X 6:30 @ AT off 3:30 0:40 M.R.P. with hills DAY OFF 13 Miles M.R.P. 1:00 Aero & X-train Aug. 26 - Sept. 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes10 Volume #1
(Lower)
DAY OFF 40 Mins. Fartlek
DAY OFF 40 Mins.
M.R.P. DAY OFF 2:10 Aerobic Strength Train Strength Train Optional Volume #2 50 mins withhills DAY OFF 4 X 7:00 @ AT off 3:00 1:25 Aerobic DAY OFF 2:45 Aerobic X-train 0:50 Volume #3 (Higher) DAY OFF 1:40 Aerobic 4 X 7:00 @ AT off 3:00 0:45 M.R.P. with hills DAY OFF 3:00 Aerobic 1:00 Aero & X-train
Sept. 2 - 8 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes 9 Volume #1
(Lower)
DAY OFF 45 Mins. Fartlek
DAY OFF 40 Mins.
M.R.P. DAY OFF 8 Miles M.R.P. Strength Train Strength Train Optional Volume #2 55 mins M.R.P. with hills DAY OFF 4 X 7:30 @ AT off 2:30 1:30 Aerobic DAY OFF 11 Miles M.R.P. X-train 0:50 Volume #3 (Higher) DAY OFF 1:40 Aerobic 4 X 7:30 @ AT off 2:30 0:50 M.R.P. with hills DAY OFF 13 Miles M.R.P. 1:00 Aero & X-train
Sept. 9 - 15 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes 8 Volume #1
(Lower)
DAY OFF 30 Mins. Fartlek
DAY OFF 30 Mins.
M.R.P. DAY OFF 1:10 Aerobic Strength Train Cut back week Volume #2 30 Mins. M.R.P. with hills DAY OFF 100M@5K; 100M@10K; 100M@1mile; 100M@10K; 4 X 400M Roll-on;X 2 45 Mins. Aerobic DAY OFF 1:25 Aerobic X-train 0:30 Cut back week Volume #3 (Higher) DAY OFF 0:50 Aerobic 100M@5K; 100M@10K; 100M@1mile; 100M@10K; 4 X 400M Roll-on; X2 0:30 M.R.P. with hills DAY OFF 1:30 Aerobic 0:30 Aero & X-train Cut back week
New York
Marathon
Train Start Date:
May 6, 2013
Race Date: November 3, 2010
Gun Times: Variable, around 10:30
AM
Focus: Building Intensity Peak Building Phase Six
Sept. 16 - 22 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes 7 Volume #1 (Lower) DAY OFF 45 Mins. Fartlek
DAY OFF 40 Mins.
M.R.P. with hills DAY OFF 9 Miles M.R.P. with hills X-Train 0:40 Volume #2 0:55 M.R.P. w Hills DAY OFF 4 X 8:00 @ AT off 2:00 1:30 Aerobic DAY OFF 12 Miles M.R.P. with hills X-train 0:50 optional Volume #3 (Higher) DAY OFF 1:40 Aerobic 4 X 8:00 @ AT off 2:00 0:50 M.R.P. with hills DAY OFF 13 Miles M.R.P. with hills 1:00 Aero & X-train
Sept. 23 - 29 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes 6 Volume #1 (Lower) DAY OFF 45 Mins. Fartlek DAY OFF 0:40 M.R.P. with hills DAY OFF 2:25 Aerobic X-Train 0:40 Volume #2 1:00 M.R.P. w Hills DAY OFF 4 X 9:00 @ AT, off 1:00 1:40 Aerobic DAY OFF 3:00 Aerobic X-train 0:55 optional Volume #3 (Higher) DAY OFF 1:40 Aerobic 4 X 9:00 @ AT, off 1:00 0:55 M.R.P. with hills DAY OFF 3:00 Aerobic 1:00 Aero & X-train Sept. 30 - Oct. 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes 5 Volume #1 (Lower) DAY OFF 30 Mins. Fartlek
DAY OFF 30 Mins.,
M.R.P. DAY OFF 13 Miles M.R.P. X-Train 0:30 Cut back week Volume #2 0:30 M.R.P. w Hills DAY OFF 4 X 10:00 @ AT, off 1:00 0:50 Aerobic DAY OFF 13 Miles M.R.P. X-train 0:30 optional Cut back week Volume #3 (Higher) DAY OFF 50 Mins. Aerobic 4 X 10:00 @ AT, off 1:00 0:30 M.R.P.
with hills DAY OFF 13 Miles M.R.P.
0:30 Aero
& X-train Cut back week Oct. 7 – 13 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes 4 Volume #1 (Lower) DAY OFF 45 Mins. Fartlek DAY OFF 0:40 M.R.P. with hills DAY OFF 2:45 Aerobic X-Train 0:30 Final Build Week Volume #2 1:00 M.R.P. w Hills DAY OFF 2 X 20:00@ AT, off 5:00 1:40 Aerobic DAY OFF 3:00 Aerobic X-train 0:30 optional Final Build Week = 39 miles @ 10:00 m.r.pace Volume #3 (Higher) DAY OFF 1:40 Aerobic 2 X20:00 @ AT, off 5:00 1:00 M.R.P. with hills DAY OFF 3:00 Aerobic 1:00 Aerobic & X-train Final Build Week = 66 miles @
New York
Marathon
Train Start Date:
May 6, 2013
Race Date: November 3, 2010
Gun Times: Variable, around 10:30
AM
Focus: Building Intensity, Then TAPER Exponential TAPER - 7
Oct. 14 - 20 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes 3 Volume #1 (Lower) DAY OFF 30 Mins. Fartlek
DAY OFF 30 Mins.,
M.R.P. DAY OFF 13 Miles M.R.P. with hills X-Train 30 Mins. Easy Exponential Taper Volume #2 0:30 M.R.P. w Hills DAY OFF 40 Mins AT 0:50 Aerobic DAY OFF 13 Miles M.R.P. with hills X-train optional Exponential Taper Volume #3 (Higher) DAY OFF 0:50 M.R.P. w Hills 40 Mins AT 0:30 M.R.P. with hills DAY OFF 13 Miles M.R.P. with hills 6 Miles M.R.P. Exponential Taper
Oct. 21 – 27 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes 2 Volume #1 (Lower) DAY OFF 30 mins. M.R.P.
DAY OFF 30 mins.
Tempo DAY OFF 4 Miles M.R.P. with hills DAY OFF Exponential Taper Volume #2 30 mins. M.R.P. w Hills DAY OFF 100M@5K; 100M@10K; 100M@1mile; 100M@10K; 4 X 400M Roll-on;X 2 30 mins. Tempo DAY OFF 6 Miles M.R.P. with hills X-train optional Exponential Taper Volume #3 (Higher) DAY OFF 30 mins. M.R.P. w Hills 100M@5K; 100M@10K; 100M@1mile; 100M@10K; 4 X 400M Roll-on; X2 30 mins. Tempo DAY OFF 8 Miles M.R.P. with hills 30 mins M.R.P. Exponential Taper Oct. 28 - Nov. 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes 1 Volume #1 (Lower) DAY OFF 30 mins. M.R.P.
DAY OFF 20 mins.
Tempo DAY OFF 10 mins. M.R.P. RACE DAY!!! Go Out Easy & Have FUN! Volume #2 30 mins. M.R.P. w Hills DAY OFF 20 Mins. M.R.P. 10 mins. Tempo DAY OFF 10 mins. M.R.P. RACE DAY!!! Go Out Easy & Have FUN!
Volume #3 (Higher) DAY OFF 30 mins. M.R.P. w Hills 20 Mins. M.R.P. 10 mins. Tempo DAY OFF 10 mins. M.R.P. RACE DAY!!! Go Out Easy & Have FUN!
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes
Beginner Walk Slow DAY OFF 30 Mins. Walk
DAY OFF DAY
OFF 30 Mins. Walk DAY OFF Recovery Week Intermediate Walk Slow DAY OFF 30 Mins. Walk 30 Mins. Walk DAY OFF 30 Mins in water DAY OFF Recovery Week Advanced Walk Slow 30 Mins in water
DAY OFF 30 Mins in
water DAY OFF 45 Mins in water DAY OFF Recovery Week
