Training Schedule: August 23 - 29

Sunday - Rest

Monday - Base Run + Drills
9 mi.@ base pace
stiff-legged run 2x20 seconds
running no arms 2x20 seconds

Tuesday - Mixed Intervals
dynamic stretching warm-up
1 mi. warm-up @ recovery pace
1x3K @ half marathon pace, 2 minute active recovery
1x1 mi.@ 10K pace, 2 minute active recovery
1x1K @ 5K pace, 2 minute active recovery
1x800m @ 3K pace
1 mi. cool-down @ recovery pace

Wednesday - Recovery Run
2-6 mi.@ recovery pace

Thursday - Tempo Run @ Half Marathon Pace
1.5 mi. warm-up @ recovery pace
6.5 mi. half-marathon pace
1.5 mi. cool-down @ recovery pace

Friday - Recovery Run
2-6 mi.@ recovery pace

Saturday - Marathon-Pace Run
2 mi. warm-up @ recovery pace
8 mi. @ marathon pace
2 mi. cool-down


recovery pace = 8:37-9:47
base pace = 7:46-8:36
marathon pace = 7:17
half pace = 6:59
10K pace = 6:39
5K pace = 6:25
3K pace = 6:11