The Plan

And progress against it…

Week 17

  • Tuesday – 5 miles Easy                  
  • Wednesday – 11 miles MWLR       
  • Thursday – 5 miles Tempo           
  • Sunday – 15-18 miles Easy

Week 16

  • Tuesday – 5 miles Easy                       3.5 miles @ 11:29
  • Wednesday – 11 miles MWLR          5.4 miles @ 10:33
  • Thursday – 5 miles Tempo                11.1 miles @ 11:40
  • Sunday – 20 miles Race                     20.0 miles @ 11:03

Week 15

  • Tuesday – 5 miles Easy                   rested – worn out!
  • Wednesday – 8 miles MWLR        8 miles @ 12:02
  • Thursday – 5 miles Tempo            5.25 miles @ 12:01
  • Sunday – 13.1 miles Race              13.1 miles @ 10:18

Week 14

  • Tuesday – 5 miles Easy                   4.07 club sprints
  • Wednesday – 10 miles MWLR          10.4 miles @ 11:39
  • Thursday – 5 miles Tempo               5.6 miles @ 11:28
  • Sunday – 20 miles Long                   17.5 miles @ 12:36

Week 13

  • Tuesday – 5 miles Easy                    nothing – recovery
  • Wednesday – 8 miles MWLR            nothing – recovery
  • Thursday – 5 miles Tempo                5.0 miles @ 11:11
  • Sunday – 15 miles Long                   14.25 miles @ 11:52

Week 12

  • Tuesday – 5 miles Easy                       5.1 miles @ 12:04
  • Wednesday – 8 miles MWLR               8.1 miles @ 10:58
  • Thursday – 5 miles Tempo                  nothing – return of the cold
  • Sunday – 15 miles Long                      nothing – resting

Week 11

  • Tuesday – 5 miles Easy                            nothing – snow!
  • Wednesday – 10 miles MWLR               5.12 miles on a Treadmill
  • Thursday – 5 miles Tempo                     5.75 in snow
  • Sunday – 20 miles Long                          20.35 miles @ 11:58

Week 10 (half way point – gulp)

  • Tuesday – 5 miles Easy                            nothing – head cold
  • Wednesday – 8 miles MWLR                 nothing – head cold
  • Thursday – 5 miles Tempo                     nothing – head cold
  • Sunday – 14 miles Long                          Sat – 4.75 miles @ 11:40

Week 9

  • Tuesday – 4 miles Easy                 3.77 @ snail’s pace
  • Wednesday – 10 miles MWLR    10.0 @  11:34
  • Thursday – 5 miles Tempo           5.25 @ 11:49
  • Sunday – 20 miles Long                20 @ 12:30   

Week 8

  • Tuesday – 5 miles Easy                  5.0 @ 12:07
  • Wednesday – 8 miles MWLR       8.1 @  11:41
  • Thursday – 5 miles Tempo           3.0 @ 11:32
  • Sunday – 15 miles Long (Race)  15 @ 11:07   

Week 7

  • Tuesday – 5 miles Easy                missed       
  • Wednesday – 8 miles MWLR      8.72 @ 11:08
  • Thursday – 5 miles Tempo          5.65 @ 11:03 (inc 3.36 @ 10:09)
  • Sunday – 18 miles Long               18.0 @ 12:07 (plus a ~1.1 miles unrecorded)

Week 6

  • Tuesday – 5 miles Easy              5.5 miles, club hill work @ 15:35 
  • Wednesday – 8 miles Easy       Thurs, 8.6 miles @ 11:55
  • Thursday – 5 miles Tempo       Wed, 4.0 miles @ 10:46
  • Sunday – 13 miles Long             Sat, 14.25 miles @ 12:10

Week 5

  • Tuesday – 4 miles Easy            Mon, 6.05 miles @ 11:55
  • Wednesday – 8 miles Easy     Tues, 8.05 miles @ 11:32
  • Thursday – 5 miles Tempo     Wed, 5.1 miles @ 10:23 (inc 3 @ 9:38)
  • Sunday 16 miles Long              Sat, 16.13 miles @ 13:13

Week 4

  • Tuesday – 5 miles Easy             Missed (cold)
  • Wednesday – 8 miles Easy      Missed (cold)
  • Thursday – 5 miles Tempo      5.75 miles @ snail’s pace (13:39)
  • Sunday – 12 miles Long            Saturday, 12.0 miles @ 12:51

Week 3

  • Tuesday – 4 miles Easy             4.0 miles, Club sprints @ 13:29
  • Wednesday – 8 miles Easy       8.05 miles @ 11:49
  • Thursday –  5 miles Tempo      5.80 miles @ 11:03, inc 3.2 miles @ 10.02
  • Sunday – 14 miles Long             14.0 miles @ 12:19

Week 2

  • Tuesday – 5 miles Tempo        Missed
  • Wednesday – 7 miles Easy      Thursday, 7.1 miles, 11:48
  • Thursday – 5 miles Easy           Friday, 5.03 miles, inc 3 miles @ 10:13
  • Sunday – 12 miles Long            12.0 miles, 12:12

Week 1

  • Tuesday – 5 miles Easy              5.51 miles, 150 m efforts, 12:57  average
  • Wednesday – 6 miles Easy       6.26 miles, run out on my own, 12:08
  • Thursday – 5 miles Tempo       5.55 miles, inc. 2.76 miles @ 9:46
  • Sunday – 10 miles Long            10.0 miles, 12:17

Paces:

  • MP – Planned Marathon Pace (~ 11:15 min/mile)
  • Easy – MP + 30 to 60 seconds/mile (~ 12:00 min/mile)
  • Tempo – 1 mile easy, x miles at HMP/10k pace, 1 mile easy
  • Long – MP plus 30 to 90 seconds/mile (~ 12 to 12:30 min/mile)
  • MWLR – mid-week long run, first 5 miles at long run pace, remainder at MP

trainingplan

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