11 week - Runners World Training Schedule

Here's your individualized training program:

Your current race time is: 0:46:03  for a 10 K Your distance training goal is: Marathon You currently train: 41 - 48 km/week How hard you want to train: Hard Your long-run day: Sunday Your training program Starts: Monday, 7/20/2009 Ends: Sunday, 10/4/2009 Length of your training schedule: 11 weeks

Wk Dat Mon Tues Weds Thurs Fri Sat Sun Total 1 7/20 7/26 Rest/XT Easy Run Dist: 10 km @5:41 Rest/XT Tempo Run Dist: 8 km, inc Warm; 5 km @ 4:45; Cool Easy Run Dist: 8 km @5:41 Rest/XT Long Run Dist: 16 km @5:41 42 km 2 7/27 8/2 Rest/XT Easy Run Dist: 10 km @5:41 Rest/XT Speedwork Dist: 8 km, inc Warm; 2x1600 in 7:14 w/800 jogs; Cool Easy Run Dist: 8 km @5:41 Rest/XT Long Run Dist: 19 km @5:41 45 km 3 8/3 8/9 Rest / XT Easy Run Dist: 8 km @5:41 Rest / XT Tempo Run Dist: 8 km, inc Warm; 5 km @ 4:45; Cool Easy Run Dist: 8 km @5:41 Rest / XT Long Run Dist: 22 km @5:41 46 km 4 8/10 8/16 Rest / XT Easy Run Dist: 8 km @5:41 Rest / XT Tempo Run Dist: 10 km, inc Warm; 6 km @ 4:48; Cool Easy Run Dist: 6 km @5:41 Rest / XT Long Run Dist: 26 km @5:41 50 km 5 8/17 8/23 Rest / XT Easy Run Dist: 10 km @5:37 Rest / XT Easy Run Dist: 10 km @5:37 Easy Run Dist: 10 km @5:37 Rest / XT Easy Run Dist: 10 km @5:37 40 km 6 8/24 8/30 Rest / XT Easy Run Dist: 6 km @5:37 Rest / XT Speedwork Dist: 11 km, inc Warm; 3x1600 in 7:09 w/800 jogs; Cool Easy Run Dist: 5 km @5:37 Rest / XT Long Run Dist: 29 km @5:37 51 km 7 8/31 9/6 Rest / XT Easy Run Dist: 6 km @5:37 Rest / XT Tempo Run Dist: 10 km, inc Warm; 6 km @ 4:45; Cool Easy Run Dist: 6 km @5:37 Rest / XT Long Run Dist: 32 km @5:37 54 km 8 9/7 9/13 Rest / XT Easy Run Dist: 10 km @5:37 Rest / XT Tempo Run Dist: 11 km, inc Warm; 8 km @ 4:48; Cool Easy Run Dist: 10 km @5:37 Rest / XT Long Run Dist: 26 km @5:37 57 km 9 9/14 9/20 Rest / XT Easy Run Dist: 8 km @5:34 Rest / XT Speedwork Dist: 13 km, inc Warm; 4x1600 in 7:05 w/800 jogs; Cool Easy Run Dist: 6 km @5:34 Rest / XT Long Run Dist: 32 km @5:34 59 km 10 9/21 9/27 Rest / XT Easy Run Dist: 5 km @5:34 Rest / XT Tempo Run Dist: 8 km, inc Warm; 5 km @ 4:40; Cool Easy Run Dist: 5 km @5:34 Rest / XT Long Run Dist: 13 km @5:34 31 km 11 9/28 10/4 Rest / XT Easy Run Dist: 5 km @5:41 Rest / XT Tempo Run Dist: 8 km, inc Warm; 5 km @ 4:45; Cool Easy Run Dist: 5 km @5:41 Rest / XT Marathon Race Day 26.2 miles @5:04 Time: 3:34:26 60 km

Legend Example What it Means Easy Run Dist: 3km @8:00 Run a total distance of 3 kilometers at a pace of 8 minutes per kilometer. Speedwork Dist: 8km, inc Warm; 3x800 in 4:00 w/400 jogs; Cool Run a total distance of 8 kilometers. Your run should include: - a warmup of about 1.5km - 3 repeats of 800 meters each; each repeat should take 4 minutes - a 400-meter recovery jog after each repeat - a cooldown of about 1.5 km Note: Warmups and cooldowns are generally 1.5 km each. But on some days, you'll need to make them longer to reach the total distance for your run. Rest /XT Take a rest day, or do moderate cross-training activity. Race Day Dist: 5K @5:00  Time: 20:00 On a race day, run your 5K at a 5-minute per kilometer pace. Your time will be 25:00.