Mileage Base Buildup

Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday Week Ending Total Miles For Week
1 Work Work 11 5 Work Work 15 1/09/10 31
2 Off 5 Work Work 7 18 Work 1/16/10 30
3 Work Work 7 11 Work Work 13 1/23/10 31
4 Off BabySitting Work Work 7 20 Work 1/30/10 27
5 No Runs --- Took week off to let shin splint in right leg heal 2/06/10 0
6 4 7 Work Work 11 7 Work 2/13/10 29
7 Work Work 7 No Run Due to Court for Bishop Work Work 8 2/20/10 15
8 4 4 2.5 Work 7 12 Work 2/27/10 29
9 3 2 7.4 7 Work 2 13 3/06/10 34
10 4 11 Work Work 7 15 Work 3/13/10 37
11 3 Work No Run
Bishop Sick		 11 Work Work 13 3/20/10 27
12 Off 11 Work Work 7 17 Work 3/27/10 35
13 Work Work 7 11 Work Work 13 4/03/10 31
14 Off 11 Work Work 7 20 Work 4/10/10 38
15 Work Work 7 11 Work Work 13 4/17/10 31
16 Off 11 Work Work 7 22 Work 4/24/10 40
17 Work Work 7 11 Work Work 13 5/01/10 31
18 Off 11 Work Work 7 20 Work 5/08/10 38
19 Work Work 7 11 Work Work 13 5/15/10 31
20 Off 11 Work Work 7 24 Work 5/22/10 42
21 Work Work 7 11 Work Work 13 5/29/10 31

 

2009 Kiawah Island Marathon Training Schedule
Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday Week Ending Total Miles For Week
1 Work Work 7 7 Work 4 12 08/22/09 30
2 Rest 7 Work Work 7 4 7 08/29/09 25
3 Work Work 4 4 Work Work 14 09/05/09 22
4 Rest 7 Work Work 7 16 4 09/12/09 34
5 Work Work 8 10 Work 18 4 09/19/09 40
6 Rest 7 Work Work 4 Rest 7 09/26/09 18
7 Work Work 11 5 Work 4 23 10/03/09 43
8 Rest 7 Work Work 9 4 14 10/10/09 34
9 Work Work 9 7 Work 14 4 10/17/09 34
10 Rest 7 Work Work 7 23 4 10/24/09 41
11 Work Work 11 7 Work 18 Rest 10/31/09 36
12 7 11 Work Work 11 7 11 11/07/09 47
13 Work Work 7 11 Work 4 23 11/14/09 45
14 Rest 7 Work Work 11 7 15 11/21/09 40
15 Work Work 7 7 Rest 7 15 11/28/09 36
16 Rest 7 Work Work 5 4 No Run/Sick 12/05/09 16
17 Work Work 4 6 Work Rest 26.2 12/12/09 36.2

Kiawah Island 2009 Marathon Results

 

 

 

Hal Higdon's
MARATHON
TRAINING GUIDE
Marathon Training Schedule: Advanced - I
Week
Mon
Tue
Wed
Thur
Fri
Sat
Sun
1
3 m run 5 m run 3 m run 3 x hill rest 5 m pace
10
2
3 m run 5 m run 3 m run 30 Tem rest 5 m run
11
3
3 m run 6 m run 3 m run 4 x 800 rest 6 m pace
8
4
3 m run 6 m run 3 m run 4 x hill rest 6 m pace
13
5
3 m run 7 m run 3 m run 35 Tem rest 7 m run

14
6
3 m run 7 m run 3 m run 5 x 800 rest 7 m pace
10
7
3 m run 8 m run 4 m run 5 x hill rest 8 m pace
16
8
3 m run 8 m run 4 m run 40 Tem rest 8 m run
17
9
3 m run 9 m run 4 m run 6 x 800 rest 9 m pace
12
10
3 m run 9 m run 4 m run 6 x hill rest 9 m pace
19
11
4 m run 10 m run 5 m run 45 Tem rest 10 m run
20
12
4 m run 6 m run 5 m run 7 x 800 rest 6 m pace
12
13
4 m run 10 m run 5 m run 7 x hill rest 10 m pace
20
14
5 m run 6 m run 5 m run 45 tem rest 6 m run
12
15
5 m run 10 m run 5 m run 8 x 800 rest 10 m pace
20
16
5 m run 8 m run 5 m run 6 x hill rest 4 m pace
12
17
4 m run 6 m run 4 m run 30 Tem rest 4 m run
8
18
3 m run 4 x 400 2 m run rest rest 2 m run
race

 

 

 
Week Tuesday - Speed Thursday - Tempo/Fartlek Saturday - Long Weekly Total
1 8x400 meters 7 miles 11 miles 18
2 4x1200m 9 miles 13 miles 22
3 6x800m 11 miles 15 miles 26
4 3x1600m 7 miles 11 miles 18
5 10x400m 9 miles 15 miles 24
6 5x1200m 11 miles 17 miles 28
7 7x800m 11 miles 20 miles 31
8 3x1600m 7 miles 13 miles 20
9 12x400m 11 miles 23 miles 34
10 8x800m 7 miles 15 miles 22
11 4x1600m 11 miles 26 miles 37
12 12x400m 7 miles 15 miles 22
13 6x1200m 11 miles 28 miles 39
14 7x800m 5 miles 15 miles 20
15 3x1600m 9 miles 11 miles 20
16 5 Miles 5 Miles Marathon 36.2

Paces
Long Run 10-K pace + 45 seconds/mile 8:45
Long Tempo 10-K + 30 seconds 8:30
Mid Tempo 10-K + 15 to seconds 8:15
Short Tempo 10-K pace 8:00
1600m Repeats 10-K - 35 seconds 7:25
1200m Repeats 10-K - 40 seconds 7:20
800m Repeats 10-K - 45 seconds 7:15
400m Repeats 10-K - 55 seconds 7:05

10K Pace = 8 min