PGRC National Marathon 2009 Training Schedule
|
Week |
Starting |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Total |
|
1 |
11/17/2008 |
off (or easy XT) |
3 |
XT or easy run |
5 |
off (or easy XT) |
9 |
3 |
20 |
|
2 |
11/24/2008 |
off (or easy XT) |
3 |
XT or easy run |
5 (or Turkey trot) |
off (or easy XT) |
10 (or race-Turkey Burnoff 10M) |
3 |
21 |
|
3 |
12/1/2008 |
off (or easy XT) |
3 |
XT or easy run |
5 |
3 |
off (volunteer-Wright Stuff 5K) |
12 |
23 |
|
4 |
12/8/2008 |
off (or easy XT) |
3 |
3 |
6 |
off (or easy XT) |
3 |
race-Jingle Bell 10K (+2) |
23 |
|
5 |
12/15/2008 |
off (or easy XT) |
3 |
XT or easy run |
6 |
off (or easy XT) |
3 |
14 |
26 |
|
6 |
12/22/2008 |
off (or easy XT) |
3 |
XT or easy run |
6 |
off (or easy XT) |
5 |
10 |
24 |
|
7 |
12/29/2008 |
off (or easy XT) |
4 |
XT or easy run |
race-Great Lengths 10K |
off (or easy XT) |
3 |
16 |
29 |
|
8 |
1/5/2009 |
off (or easy XT) |
4 |
3 |
7 |
off (or easy XT) |
4 |
12 |
30 |
|
9 |
1/12/2009 |
off (or easy XT) |
4 |
XT or easy run |
7 |
off (or easy XT) |
18 or (JFK 20K(+6)) |
off |
29 |
|
10 |
1/19/2009 |
off (or easy XT) |
4 |
XT or easy run |
8 |
off (or easy XT) |
5 |
15 |
32 |
|
11 |
1/26/2009 |
off (or easy XT) |
5 |
XT or easy run |
8 |
off (or easy XT) |
off |
20 |
33 |
|
12 |
2/2/2009 |
off (or easy XT) |
5 |
XT or easy run |
8 |
off (or easy XT) |
5 |
12 |
30 |
|
13 |
2/9/2009 |
off (or easy XT) |
5 |
XT or easy run |
5 |
off (or easy XT) |
4 |
20 (or GW Marathon/relay) |
34 |
|
14 |
2/16/2009 |
off (or easy XT) |
5 |
XT or easy run |
8 |
off (or easy XT) |
3 |
race-RRCA 10M (+2) |
28 |
|
15 |
2/23/2009 |
off (or easy XT) |
5 |
XT or easy run |
5 |
off (or easy XT) |
3 |
22 |
35 |
|
16 |
3/2/2009 |
off (or easy XT) |
5 |
XT or easy run |
4 |
off (or easy XT) |
3 |
15 |
27 |
|
17 |
3/9/2009 |
off (or easy XT) |
4 |
XT or easy run |
3 |
off (or easy XT) |
8 |
3 |
18 |
|
18 |
3/16/2009 |
off (or easy XT) |
3 |
2 |
2 |
National Marathon |
Feel free to use this a guide for your training for National or other spring marathons, but you should adapt it to your own training level and mileage base. Most of the runs will be at an easy conversational pace (although we will incorporate some faster pace runs on some Thursday nights). The schedule is designed so that workouts fall on PGRC group run days (i.e. Tuesday and Thursday evenings and Saturday mornings). For Sunday long runs of 10 miles or longer, we will meet at Atlanta Bread Co. in Greenbelt at 9:00 am. For more information, please contact Cindy Cohen.