leah's marathon training program schedule
Regular runs should be between 8:45 and 9:20/mile pace.
Long runs should have first mile at 10:10-10:30/mile,
next 75-80% at 9:50-10:10/mile, and last 20-25% at 9:10/mile.
Recovery/stamina runs should be first 2 miles at 9:40-10:05/mile, from mile 2 to end of run 9:10-9:40/mile.
JANUARY
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..
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.1 |
2
6 miles |
3
4 miles |
4 |
5
8 miles * |
6 |
7
4 miles |
8
|
9
7 miles |
10
4 miles |
11 |
12
13-14 miles
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13 |
14
4 miles |
15 |
16
7 miles |
17
4 miles |
18 |
19
7-10 miles *
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| 20 |
21
4 miles |
22 |
23
7 miles |
24
4 miles |
25 |
26
15-16 miles |
27 |
28
4 miles |
29 |
30
7 miles |
31
4 miles
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.. |
.. |
FEBRUARY
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... |
.. |
.. |
..1 |
2
7-8 miles * |
3 |
4
4 miles |
5 |
6
7 miles |
7
4 miles |
8 |
9
17-18 miles |
9 |
11
4 miles |
12 |
13
7 miles |
14
4 miles |
15 |
16
10 miles |
17 |
18
4 miles |
19 |
20
7 miles |
21
4 miles |
22 |
23
19-20 miles
jog for 8 miles, at 11:30 pace then run for 2 miles (22-23:00) then walk for 2 miles, do this rest of the way |
24 |
25
4 miles |
26 |
27
7 miles
|
28
4 miles |
29 |
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MARCH
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..
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.. |
.. |
.. |
.. |
.. |
1
10 miles
(with 6 miles at 61-63 minues) |
2 |
3
4 miles |
4 |
5
8 miles
|
6
4 miles |
7 |
8
MJ8K Run
21-22 miles
(jog for 10 miles at 11:15 - 11:30 pace then 9 miles with 2 miles of running/2 minutes of wlaking for the rest of the run, try to average 22:00 -23:00 for the 2 miles of running) |
9
|
10
4 miles |
11 |
12
8 miles
|
13
4 miles |
14 |
15
7 miles |
16
|
17
4 miles |
18 |
19
3 miles |
20
2 miles |
21 |
22
7 miles |
23 |
24
1 mile |
25 |
26
2 miles |
27 |
28 |
29
Wirefly National Marathon
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| 30 |
31 |
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Leah's Running Log
PDF of 2007 Marathon Training Program Schedule (html)
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