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    PD 18 Week 55 70 Blank

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    Lupce Ristov
    This document outlines a 17 week marathon training plan. It provides details on the daily workouts, long runs, and tune-up races for each week leading up to the goal marathon. The plan starts with 54 miles per week and gradually increases mileage, with a peak of 70 miles during lactate threshold and endurance training. It then tapers mileage back down to the low 40s during the final preparation and race weeks. The workouts focus on various paces and distances to build speed, endurance, and lactate threshold in preparation for the marathon.

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    PD 18 Week 55 70 Blank

    Uploaded by

    Lupce Ristov
    79 views6 pages
    This document outlines a 17 week marathon training plan. It provides details on the daily workouts, long runs, and tune-up races for each week leading up to the goal marathon. The plan starts with 54 miles per week and gradually increases mileage, with a peak of 70 miles during lactate threshold and endurance training. It then tapers mileage back down to the low 40s during the final preparation and race weeks. The workouts focus on various paces and distances to build speed, endurance, and lactate threshold in preparation for the marathon.

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    This document outlines a 17 week marathon training plan. It provides details on the daily workouts, long runs, and tune-up races for each week leading up to the goal marathon. The plan starts with 54 miles per week and gradually increases mileage, with a peak of 70 miles during lactate threshold and endurance training. It then tapers mileage back down to the low 40s during the final preparation and race weeks. The workouts focus on various paces and distances to build speed, endurance, and lactate threshold in preparation for the marathon.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xls, pdf, or txt
    79 views6 pages

    PD 18 Week 55 70 Blank

    Uploaded by

    Lupce Ristov
    This document outlines a 17 week marathon training plan. It provides details on the daily workouts, long runs, and tune-up races for each week leading up to the goal marathon. The plan starts with 54 miles per week and gradually increases mileage, with a peak of 70 miles during lactate threshold and endurance training. It then tapers mileage back down to the low 40s during the final preparation and race weeks. The workouts focus on various paces and distances to build speed, endurance, and lactate threshold in preparation for the marathon.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xls, pdf, or txt
    of 6

    17 Weeks to go (21-12-

    15)
    Endurance
    Day 17 16 15
    Monday Rest or Cross-training Rest or Cross-training Rest or Cross-training

    Lactate Threshold 9 Miles General Aerobic & speed


    with 4mile @ 15k to half 8mile with 10 x100m
    Tuesday marathon pace strides Medium Long Run 11miles

    Medium Long Run 11 Medium Long Run 12 Medium Long Run 13


    Wednesday miles miles miles

    Thursday Recovery 5 miles Recovery 5 miles Recovery 5 miles

    Lactate Threshold 9 Miles


    w/ 4mile @ 15k to half
    Friday General Aerobic 9mile General Aerobic 9 mile marathon pace

    Saturday Recovery 5 miles Recovery 5 miles Recovery 5 mile

    Marathon pace run


    Medium Long Run 15 16miles with 8miles @ Medium Long Run 15
    Sunday miles marathon pace miles
    Weekly Miles 54 55 58
    Endurance
    14 13 12 11
    Rest or Cross-training Rest or Cross-training Rest or Cross-training Rest or Cross-training

    General Aerobic & speed Lactate Threshold 9 Miles General Aerobic & speed Lactate Threshold 10
    9 mile with 10 x100m w/ 5mile @ 15k to half 8 mile with 10 x100m Miles with 5 mile @ 15k to
    strides marathon pace strides half marathon pace

    Medium Long Run 14


    mile Medium Long Run 14mile Medium Long Run 12mile Medium Long Run 14mile

    Recovery 5 miles Recovery 5 miles Recovery 5 miles Recovery 5 miles

    Medium Long Run 11m Medium Long Run 12m Medium Long Run 10m Medium Long Run 11m

    General Aerobic & speed


    7 mile with 10 x100m
    Recovery 5 miles Recovery 5 mile Recovery 5 mile strides

    Marathon pace run


    18miles with 10 miles @ Medium Long Run 15
    Long Run 18miles marathon pace miles Long Run 21 miles
    62 63 55 68
    Lactate Threshold & Endurance
    10 9 8
    Rest or Cross-training Rest or Cross-training Rest or Cross-training

    Recovery 6mile AM/ 4 Recovery 6mile AM/ 4 mile


    mile PM PM General Aerobic 9mile

    Vo2 Max 9 mile with 6 x800m


    Medium Long Run 14 @5k race pace jog 90%
    miles Medium Long Run 15 miles interval time between

    Recovery 5 miles Recovery 6 miles Recovery 6 miles

    Lactate Threshold 11
    Miles with 6 mile @ 15k to
    half marathon pace Medium Long Run 13 miles Medium Long Run 11 miles

    Recovery & Speed 7miles General Aerobic & speed 8


    Recovery 6 miles with 6 x100m strides mile with 10 x100m strides

    Marathon pace run


    16miles with 12 miles @
    Long Run 20 miles marathon pace Medium Long Run 15 miles
    66 67 58
    Race Preparation
    7 6 5
    Rest or Cross-training Rest or Cross-training Rest or Cross-training

    Vo2 Max 9 mile with 5 x600m Vo2 Max 10 mile with 6


    Recovery 6mile AM/ 4 @5k race pace jog 90% x1000m @5k race pace jog
    mile PM interval time between 90% interval time between

    Medium Long Run 15


    miles Medium Long Run 14 miles Medium Long Run 15 miles

    Recovery & Speed 6 miles


    with 6 x100m strides AM / 4 Recovery 6mile AM/ 4 mile
    Recovery 6 miles mile PM PM

    Lactate Threshold 12
    Miles with 7 mile @ 15k to
    half marathon pace Recovery 5 miles Medium Long Run 12 miles

    Recovery 5mile 8k - 15k Tune Up race Recovery 5 miles

    Marathon pace run 18miles


    with 14 miles @ marathon
    Long Run 22 miles Long Run 18 miles pace
    70 65-69 70
    Race Preparation Taper and Race
    4 3 2
    Rest or Cross-training Rest or Cross-training Rest or Cross-training

    Vo2 Max 9 mile with 5 x600m Recovery & Speed 7


    @5k race pace jog 90% Recovery 6mile AM/ 4 mile miles with 8 x100m
    interval time between PM strides

    Vo2 Max 11 mile with 5


    x1,200m @5k race pace jog Medium Long Run 12
    Medium Long Run 14 miles 90% interval time between miles

    Recovery & Speed 5


    Recovery & Speed 6 miles miles with 6 x100m
    with 6 x100m strides Medium Long Run 14 miles strides

    General Aerobic & speed 8


    Recovery 5 miles mile with 8 x100m strides Recovery 5 miles

    8k - 15k Tune Up race Recovery 5 miles 8k-15k tune up race

    Long Run 17 miles Long Run 20 miles Long Run 17 miles


    60-64 68 55-57
    Taper and Race
    1 Race Week
    Rest Rest

    General Aerobic & speed 7


    mile with 8 x100m strides Recovery 7 miles

    Dress Rehearsal 7 miles


    with 2 miles @ marathon
    Recovery 4 mile pace

    Vo2 Max 8 mile with 3 x


    1,600m @5k race pace jog
    90% interval time between Recovery 5 miles

    Recovery & Speed 5 miles


    Recovery 5 miles with 6 x100m strides

    Recovery & Speed 6 miles


    with 8 x 100m strides Recovery 4 miles

    Medium Long Run 13 miles Goal Marathon


    43 28 (6 days pre race)

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