Boston Marathon April 20, 2009
for sub-three
Week/Dates |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
1/Nov. 3-9 |
Rest |
3 * hill |
Rest |
5 M easy |
3 M easy |
6 M pace |
1:00, 3/1 |
2/Nov. 10-16 |
Rest |
3 * hill |
Rest |
5 M tempo |
3 M easy |
6 M easy |
1:20, 3/1 |
3/Nov. 17-23 |
Rest |
4 * 800 |
Rest |
7 M easy |
4 M easy |
7 M pace |
10 M easy |
4/Nov. 24-30 |
Rest |
4 * 800 |
Rest |
7 M tempo |
4 M easy |
7 M easy |
14 M easy |
5/Dec. 1-7 |
Rest |
4 * hill |
Rest |
7 M easy |
4 M easy |
7 M pace |
1:10, 3/1 |
6/Dec. 8-14 |
Rest |
4 * hill |
Rest |
7 M tempo |
4 M easy |
7 M easy |
1:30, 3/1 |
7/Dec. 15-21 |
Rest |
5 * 800 |
Rest |
5 M easy |
4 M easy |
7 M pace |
12 M easy |
8/Dec. 22-28 |
Rest |
5 * 800 |
Rest |
5 M tempo |
4 M easy |
7 M easy |
16 M easy |
9/Dec.29-Jan.4 |
Rest |
5 * hill |
Rest |
8 M easy |
4 M easy |
5-K race |
1:20, 3/1 |
10/Jan. 5-11 |
Rest |
5 * hill |
Rest |
8 M tempo |
4 M easy |
7 M easy |
1:40, 3/1 |
11/Jan. 12-18 |
Rest |
6 * 800 |
Rest |
8 M easy |
5 M easy |
8 M pace |
12 M easy |
12/Jan. 19-25 |
Rest |
6 * 800 |
Rest |
8 M tempo |
5 M easy |
8 M easy |
18 M easy |
13/Jan.26-Fe.1 |
Rest |
6 * hill |
Rest |
5 M easy |
5 M easy |
10-K race |
1:30, 3/1 |
14/Feb. 2-8 |
Rest |
6 * hill |
Rest |
5 M tempo |
5 M easy |
8 M easy |
1:50, 3/1 |
15/Feb. 9-15 |
Rest |
7 * 800 |
Rest |
8 M easy |
5 M easy |
5 M easy |
14 M easy |
16/Feb. 16-22 |
Rest |
7 * 800 |
Rest |
8 M tempo |
5 M easy |
5 M easy |
20 M easy |
17/Fe.23-Ma.1 |
Rest |
7 * hill |
Rest |
5 M easy |
5 M easy |
Half Marathon |
1:30, 3/1 |
18/Mar. 2-8 |
Rest |
7 * hill |
Rest |
5 M easy |
5 M easy |
5 M easy |
2:00, 3/1 |
19/Mar. 9-15 |
Rest |
8 * 800 |
Rest |
8 M easy |
5 M easy |
5 M pace |
14 M easy |
20/Mar. 16-22 |
Rest |
8 * 800 |
Rest |
8 M easy |
5 M easy |
5 M easy |
20 M easy |
21/Mar. 23-29 |
Rest |
8 * hill |
Rest |
6 M tempo |
5 M easy |
4 M pace |
8 M easy |
22/Ma.30-Ap.5 |
Rest |
8 * hill |
Rest |
6 M easy |
5 M easy |
4 M easy |
12 M easy |
23/Apr. 6-12 |
Rest |
4 * 800 |
Rest |
4 M easy |
3 M easy |
Rest |
5 M easy |
24/Apr. 13-19 |
Rest |
4 * 800 |
Rest |
4 M easy |
3 M easy |
Rest |
2 M easy |
Monday, April 20, 2009: 113th Boston Marathon |