Boston Marathon Training 2
For Sub-Three
Week/Dates |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
1: Jan.26-Fe.1 |
Rest |
6M pace |
3M easy |
5M tempo |
3M easy |
3 hill, 1 down |
1:20, 3/1 |
2: Feb. 2-8 |
Rest |
7M pace |
4M easy |
7M tempo |
4M easy |
4*800, 400 |
14M easy |
3: Feb. 9-15 |
Rest |
7M easy |
4M easy |
7M easy |
4M easy |
4 hill, 1 down |
1:30, 3/1 |
4: Feb. 16-22 |
Rest |
7M pace |
4M easy |
5M easy |
4M easy |
5*800, 400 |
16M easy |
5: Fe.23-Mar.1 |
Rest |
5K race |
4M easy |
8M tempo |
4M easy |
5 hill, 2 down |
1:40, 3/1 |
6: Mar. 2-8 |
Rest |
8M pace |
5M easy |
8M easy |
5M easy |
6*800, 400 |
18M easy |
7: Mar. 9-15 |
Rest |
10K race |
5M easy |
5M tempo |
5M easy |
6 hill, 2 down |
1:50, 3/1 |
8: Mar. 16-22 |
Rest |
5M easy |
5M easy |
8M easy |
5M easy |
5*800, 400 |
20M easy |
9: Mar. 23-29 |
Rest |
Half race |
5M easy |
5M easy |
5M easy |
7 hill, 3 down |
2:00, 3/1 |
10: Ma.30-Ap.5 |
Rest |
5M pace |
5M easy |
8M easy |
5M easy |
8*800, 400 |
20M easy |
11: Apr. 6-12 |
Rest |
4M pace |
5M easy |
6M tempo |
5M easy |
8 hill, 3 down |
12M easy |
12: Apr. 13-19 |
Rest |
3M easy |
5M easy |
4M easy |
Rest |
Rest |
2M easy |
Monday, April 20, 2009: 113th Boston Marathon |