Training

 2012 Marathon Training Plan


for the
Oquirrh Mountain Marathon – 5/19/12
and
Utah Valley Marathon – 6/9/12
Not quite finished putting it together yet-
but it’s a start…

WeekMonTuesWedThursFriSat
1
1/30-2/4		10-20 min warmup3 x 1600 @6:511 min RI10 min cooldown6 miles2 miles easy2 miles @ 7:23/mi2 miles easy13 miles @ 8:42/mile
2
2/6-2/11		    8 miles
easy

8:47 pace
  1 mile warmup4 x 800 @ 3:172 min RI 10 min cooldown
7 mile run1 mile easy5 miles @ 8:12/mi1 mile easy15 miles @ 8:57/mile
3
2/20-2/25		10-20 min warmup1200m @5:021000m @ 4:09800 m @ 3:17600 m @ 2:27400 @ 1:37All with 200m RI10 min cooldown7 mile run1 mile easy5 miles @ 7:53/mi1 mile easy17 miles @8:57/mile
4
2/27-3/3		10-20 min warmup5 x 1000m @ 4:09400m RI10 min cooldown6 mile run1 mile easy4 miles @ 7:38/mi1 mile easy20 miles @9:12/mile
5
3/5-3/10		10-20 min warmup3 x 1600m @ 6:511 min RI10 min cooldown6 mile run2 miles easy3 miles @ 7:23/mi1 mile easy18 miles @ 8:57/mile
6
3/12-3/17		10-20 min warmup2 x 1200m @ 5:024 x 800 @ 3:17(all with 2 min RI)10 min cooldown6 mile run1 mile easy5 miles @ 7:38/mi20 miles @ 8:57/mile
7
3/19-3/24		10-20 min warmup6 x 800m @ 3:171:30 RI10 minute cooldown8 mile run1 mile easy6 miles @ 7:53/mi1 mile easy13 miles @ 8:27/mile
8
3/26-3/31		10-20 min warmup2 sets of:6 x 400m @ 1:371:30 RI2:30 RI between sets10 min cooldown6 mile run2 miles easy3 miles @ 7:23/mi1 mile easy18 miles @ 8:42/mile

9
4/2-4/7		10-20 min warmup1600m @ 6:51(400m RI)3200m @ 14:02(800m RI)2 x 800m @ 3:17(400m RI)10 min cooldown6 mile run1 mile easy4 miles @  7:38/mi1 mile easy20 miles @ 8:42/mile
10
4/9-4/14		10-20 min warmup3 sets of:2 x 1200m @ 5:022 min RI4 min between sets10 min cooldown11 mile run1 mile easy10 miles @ 8:12/mi15 miles @ 8:32/mile
11
4/16-4/21		10-20 min warmup1000m @ 4:092000m @ 8:381000m @ 4:091000m @ 4:09(all with 400m RI)10 min cooldown6 mile run1 mile easy5 @ 7:38/mile20 miles @ 8:42/mile
12
4/23-4/28		10-20 min warmup3 x 1600m @ 6:51400m RI10 minute cooldown11 mile run1 mile easy10 miles @ 8:12/mi15 miles @ 8:22/mile
13
4/30-5/5		10-20 min warmup10 x 400 @ 1:37400m RI10 min cooldown8 mile run1 mile easy7 miles @ 8:12/mi20 miles @ 8:27/mile
14
5/7-5/12		10-20 min warmup8 x 800m @ 3:171:30 RI10 min cooldown6 mile run1 mile easy5 miles @ 7:38/mi12 miles @ 8:12/mile
15
5/14-5/19
10-20 min warmup6 x 400m @ 1:37400m RI10 min cooldown


3 mile run1 mile easy2 miles @ 8:12/mOquirrh
Mtn.
Marathon
16
5/21-5/26

6 mile run2 miles easy3 miles @ 7:23/mi1 mile easy		10 miles @ 8:12/mile