4/22- 4 miles easy Week 20 4/23- 7 miles easy 4/24- 1.5 mile w/u/c/d 2 x 1 mile @10K pace 4 x 800m @5K pace w/ 2 min recovery – – 4/25- XT, OFF or 5 miles easy 4/26- 1 mile warm up 4 min ON @10K pace/1 min OFF easy (x6) 2 mile cool down – – 4/27- XT or OFF 4/28- 1 mile warm up 13 miles @marathon pace 2 mile cool down – – 4/29- 4 miles easy Week 21 4/30- 6 miles easy 5/1- 1.5 mile warm up 6 x 800m @5K- 4 x 400m @3K pace w/ 2 min recovery – 5/2- XT or OFF 5/3- 1.5 mile warm up 2 miles @half 2 miles easy 2 miles @ half pace- 1 mile c/d – – – 5/4- XT or OFF 5/5- 18 miles easy 5/6- 3 miles easy Week 22 5/7- 6 miles easy 5/8- 1.5 mile w/u 4 x 800m @5K 4 x 400m @3K 90 second rest 1.5 mile c/d – – – – 5/9- XT, OFF or 4 easy 5/10- 1 mile warm up 5 miles @marathon pace 1 mile cool down – – 5/11- XT or OFF 5/12- 80 min long run 5/13- 4 miles easy RACE WEEK 5/14- 5 miles easy 5/15- 1.5 mile warm up 2 x 800m @5K pace 2 x 400m @3K pace w/ 90 sec recovery – – 5/16- XT or OFF 5/17- 1.5 mile warm up 2 miles @half marathon pace 1 mile cool down – – 5/18- OFF 5/19- 3-4 miles EASY 5/20- RACE DAY!
4/22- 4 miles easy Week 20 4/23- 7 miles easy 4/24- 1.5 mile w/u/c/d – 2 x 1 mile @10K pace – 4 x 800m @5K pace w/ 2 min recovery 4/25- XT, OFF or 5 miles easy 4/26- 1 mile warm up – 4 min ON @10K pace/1 min OFF easy (x6) – 2 mile cool down 4/27- XT or OFF 4/28- 1 mile warm up – 13 miles @marathon pace – 2 mile cool down 4/29- 4 miles easy Week 21 4/30- 6 miles easy 5/1- 1.5 mile warm up – 6 x 800m @5K- 4 x 400m @3K pace w/ 2 min recovery 5/2- XT or OFF 5/3- 1.5 mile warm up – 2 miles @half – 2 miles easy – 2 miles @ half pace- 1 mile c/d 5/4- XT or OFF 5/5- 18 miles easy 5/6- 3 miles easy Week 22 5/7- 6 miles easy 5/8- 1.5 mile w/u – 4 x 800m @5K – 4 x 400m @3K – 90 second rest – 1.5 mile c/d 5/9- XT, OFF or 4 easy 5/10- 1 mile warm up – 5 miles @marathon pace – 1 mile cool down 5/11- XT or OFF 5/12- 80 min long run 5/13- 4 miles easy RACE WEEK 5/14- 5 miles easy 5/15- 1.5 mile warm up – 2 x 800m @5K pace – 2 x 400m @3K pace w/ 90 sec recovery 5/16- XT or OFF 5/17- 1.5 mile warm up – 2 miles @half marathon pace – 1 mile cool down 5/18- OFF 5/19- 3-4 miles EASY 5/20- RACE DAY!
cle_marathon_18.docx