Corning, NY Marathon Training
Pace	WRFB						Target			10/4/09					21	weeks
	6:48	V02 max, 5k pace
	7:18	15k race
	7:28	lactate threshold / 1/2 marathon pace
	8:00-8:15	gen aerobic
	7:52	marathon pace
	8:15-8:30	easy
	8:30-9:00	med-long training
	9:30-10:00	recovery
	8:30-9:30	long training
Week Ending	Total miles	weeks to marathon	mesocycle	Monday		Tuesday		Wednesday		Thursday		Friday		Saturday		Sunday
				miles		miles		miles		miles		miles		miles		miles
26-Apr-09	30	23	1-endurance	0	rest	7	GA+10x100m strides	0	rest	8	GA	0	rest	4	recovery	11	med-long
3-May-09	33	22	1-endurance	0	rest	8	GA+10x100m strides	0	rest	9	GA	0	rest	4	recovery	12	med-long
10-May-09	37	21	1-endurance	0	rest	8	lactate-threshold with 4mi at 15k to 1/2 M pace	4	recovery	8	GA	0	rest	4	recovery	13	med-long
17-May-09	40	20	1-endurance	0	rest	8	GA+10x100m strides	5	recovery	9	GA	0	rest	4	recovery	14	med-long
24-May-09	32	19	1-endurance	0	rest	7	GA+10x100m strides	0	rest	9	GA	0	rest	5	recovery	11	med-long
31-May-09	42	18	1 Endurance	0	rest	9	lactate-threshold with 4mi at 15k to 1/2 M pace	5	recovery	9	GA	0	rest	4	recovery	15	med-long
7-Jun-09	44	17	1-endurance recovery week	0	rest	9	GA + 10x100m strides	5	recovery	9	GA	0	recovery	5	med-long	16	med-long
14-Jun-09	46	16	1 Endurance	0	rest	9	gen. aerobic, w/ 10 100m strides	5	recovery	10	GA	0	rest	5	recovery	17	med-long
21-Jun-09	48	15	1 Endurance	0	rest	10	lactate threshold w/5 miles at half-marathon pace	5	recovery	10	GA	0	rest	5	recovery	18	long
28-Jun-09	39	14	2 Lactate Threshold +Endurance	0	rest	8	gen. aerobic, w/ 10 x 100m strides	5	recovery	8	GA	0	rest	5	recovery	13	med-long
5-Jul-09	48	13	2 Lactate Threshold +Endurance	0	rest	10	lactate threshold w/5 miles at half-marathon pace	5	recovery	11	med-long	0	rest	5	recovery	17	long
12-Jul-09	51	12	2 Recovery	0	rest	6	recovery	9	VO2 max w 6 x 800m @ 5K pace, 2 min interval	12	med-long	0	rest	6	recovery w/ 10 x 100m strides	18	long
19-Jul-09	55	11	2 Lactate Threshold +Endurance	0	rest	6	recovery + 6 x 100m strides	11	lactate threshold w/6 mi at 15k-1/2M pace	0	rest	13	med-long	5	recovery	20	long
26-Jul-09	49	10	2 Lactate Threshold +Endurance	0	rest	9	gen. aerobic, w/ 10 100m strides	6	recovery	13	med-long	0	rest	5	recovery with 6x100m strides	16	marathon specific w/12 mi @ marathon race pace
2-Aug-09	44	9	2 Lactate Threshold +Endurance - RECOVERY	0	rest	5	recovery	8	Vo2 max, 8 mi w/5*600m @5k pace, 90s jog between	0	rest	11	med-long	7	GA + 8 x 100m strides	13	med-long
9-Aug-09	55	8	2 Lactate Threshold +Endurance	0	rest	6	recovery + 6x100m strides	12	lactate threshold w/7 mi at 15k-1/2M pace	0	rest	12	med-long	5	recovery	20	long
16-Aug-09	45	7	3 Race Preparation	0	rest	8	VO2max, w/5x600m@5k pace, jog 90 sec between	11	med-long	0	rest	4	recovery + 6x100m striders	5	tune-up race	17	long
23-Aug-09	50	6	3 Race Preparation	0	rest	8	GA	9	Vo2 max, w/5 * 1000m @ 5k pace, 2 min jog between	0	rest	11	med-long	5	recovery w/6x100m strides	17	marathon-specific with 14 mi@marathon pace
30-Aug-09	43	5	3 Race Preparation	0	rest	8	VO2max, w/5x600m@5k pace, jog 90 sec between	11	med-long	0	rest	4	recovery + 6x100m striders	5	tune-up race (8-15K)	15	med-long
6-Sep-09	51	4	3 Race Preparation	0	rest	5	recovery + 6 x 100m strides	10	Vo2 max, w/4 * 1200m @ 5k pace, 2 min jog between	0	rest	10	GA	5	recovery	21	long
13-Sep-09	42	3	3 Race Preparation	0	rest	8	VO2max, w/5x600m@5k pace, jog 90 sec between	8	GA	0	rest	4	recovery, w/ 6 x 100m strides	5	tune-up race (8-15K)	17	long
20-Sep-09	43	2	4 Taper and Race	0	rest	7	General aerobic + 8x100m striders	8	GA	0	rest	4	recovery, w/ 6x100m strides	8	LT w/ 4 mi at 15k to half-marathon pace	16	med-long
27-Sep-09	32	1	4 Taper and Race	0	rest	7	GA + 8 x 100m striders	8	VO2max, w/ 3 x 1600m @ 5k pace, jog 2 min between	0	rest	5	recovery + 6x100m striders	0	rest, taper	12	medium-long
4-Oct-09	46	0	4 Taper and Race	6	recovery	0	rest	7	with 2 miles at marathon pace	5	recovery + 6x100m striders	0	recovery	2	recovery	26.2	marathon
11-Oct-09	13	-1	5 Recovery	0	rest	0	rest	4	recovery	0	rest	4	recovery	0	rest	5	recovery
18-Oct-09	21	-2	5 Recovery	0	rest	5	recovery	5	recovery	0	rest	4	recovery	0	rest	7	recovery
25-Oct-09	31	-3	5 Recovery	0	rest	5	recovery	5	recovery	0	rest	7	GA + 8x100m striders	5	race	9	recovery
1-Nov-09	39	-4	5 Recovery	0	rest	7	GA	9	recovery	0	rest	8	GA+8x100m striders	5	rest	10	GA
8-Nov-09	42	-5	5 Recovery	0	rest	7	GA	6	recovery	5	recovery	8	GA+8x100m striders	4	recovery	12	med-long